Rainbow Foods
Information compiled by: KaeBeth Rosenberg
The colors of the foods we eat often indicate what vitamins and nutrients it contains. Eating a rainbow of colors helps promote health and wellness. According to the Center for Disease Control, “eating a diet rich in fruits and vegetables every day will promote good health and may help reduce the risk of stroke, high blood pressure, diabetes, and some cancers.”
Here is some information about the different colors of foods and their benefits:
Red foods are typically high in Lycopene and Anthocyanins. Watermelon, and tomatoes are rich in Lycopene and may help reduce certain types of cancer. Anthocyanins, contained in strawberries, red grapes and other red fruits and veggies, are powerful antioxidants and protect cells from damage.
Some Red foods to incorporate into your diet are:
- Watermelon
- Red apples
- Beets
- Red cabbage
- Cherries
- Cranberries
- Pink grapefruit
- Red grapes
- Red peppers
- Red potatoes
- Radishes
- Raspberries
- Rhubarb
- Strawberries
- Tomatoes
- Pomegranates
Blue and purple fruits and vegetables are high in antioxidants. Some studies have found that eating more blueberries improves memory functions, as well as healthy aging.
Examples of foods in the blue/purple group are:
- Purple grapes
- Raisins
- Blackberries
- Blueberries
- Eggplant
- Figs
- Juneberries
- Plums
- Prunes
Fruits and vegetables that are orange and yellow in color often contain natural plant pigments called carotenoids. These pigments are converted to Vitamin A, which helps maintain healthy eyes (including a decrease in age-related Macular Degeneration), healthy mucous membranes, and can help reduce heart disease, cancer risk, and can improve the function of the body’s immune system.
Citrus fruits are a great source of Vitamin C, and Folate, a B vitamin which helps reduce the risk of birth defects.Some foods in the Orange/Yellow group are:
- Nectarines
- Yellow apples
- Apricots
- Butternut squash
- Cantaloupe
- Carrots
- Grapefruit
- Lemons
- Mangoes
- Oranges
- Yellow summer or winter squash
- Papayas
- Peaches
- Pears
- Yellow peppers
- Persimmons
- Pineapple
- Pumpkin
- Rutabagas
- Sweet corn
- Sweet potatoes
- Tangerines
- Yellow tomatoes
Go Green! Vegetables and fruits that are green in color contain the plant pigment Chlorophyll. Some members of the green group, such as celery, green peppers, cucumbers, spinach, and other dark leafy greens are full of Lutein. Lutein works with another chemical called Zeaxanthin (found in grapes, oranges, red peppers, and egg yolks) to maintain eye health. Together, these elements may help reduce the risk of age-related Macular Degeneration, and Cataracts.
Vegetables in the cabbage family such as Broccoli, Brussels Sprouts, and Cauliflower may help protect against some types of cancer. And, leafy greens like Spinach and Kale are excellent sources of Folate, which helps reduce risk of birth defects.
Try some of the following foods in the Green group:
- Green apples
- Artichokes
- Kale
- Asparagus
- Avocados
- Green beans
- Broccoli
- Brussels sprouts
- Green cabbage
- Green grapes
- Honeydew melon
- Kiwi
- Lettuce
- Limes
- Green onions
- Peas
- Green pepper
- Spinach
- Cucumbers
- Zucchini
Finally, the White group of fruits and vegetables contain Anthoxanthins. Many of these foods may contain chemicals like Allicin, which can help lower Blood Pressure and Cholesterol, as well as assisting in reduced risk for stomach cancer and heart disease. Some members of the white group, like Bananas, and Potatoes, are good sources of Potassium, which helps prevent muscle cramping, and is crucial in heart function.
Try to incorporate some of these White foods into your diet:
- Bananas
- Cauliflower
- Garlic
- Ginger
- Jicama
- Mushrooms
- Onions
- Parsnips
- Potatoes
- Turnips
Make an effort to eat a rainbow every day. You’ll feel better, and your diet will never be boring.
