Eating the Colors of the Rainbow
Next time you are at the grocery store check out the various colors at the produce aisle. Many health experts suggest you do your best to “eat the colors of the rainbow” each week which means taking a conscious look at the color foods you have in your shopping cart. When possible, do your best to grab one food from each color of the rainbow.
Why is “eating the rainbow” important? In short, because each color food boosts it’s own unique health benefits described below. Incorporating various food colors into your diet can also help ensure you’re getting enough fiber, vitamins, minerals, and antioxidants each day in addition to helping you protect yourself against illness, digestive problems, and with weight management.
Red/Pink
Why you should eat them. Red and pink foods contain the antioxidants “lycopene” and “anthocyanins” as well as vitamin C. Lycopene boosts many benefits including sun protection, improved heart health and a lower risk of certain types of cancer. Anthocyanins are powerful antioxidants that also protect our cells for damage. Overall foods from this group help to fight disease.
My favorites: Tomatoes, strawberries, raspberries, watermelon, red peppers, radishes, red grapes, and cranberries.
Orange
Why you should eat them. Orange colored fruits and veggies offer plenty of “beta-carotene” and vitamin A, in addition to vitamin C. Vitamin C is imperative for the growth, development and repair of all body tissues. Vitamin C is also involved in many body functions, including formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. Foods in this group can help improve the ability to learn and remember.
My favorites: Oranges, carrots, sweet potatoes, and cantaloupe.
Yellow
Why you should eat them. The yellow color in produce comes from a class of antioxidants that is often seen in eye health research. Other benefits of yellow foods include “beta-cryptoxanthin” an antioxidant that can be converted to vitamin A and high amount of Vitamin C. Like orange foods, yellow foods can help improve memory.
My favorites: Corn, lemons, pineapple, and yellow peppers.
Green
Why you should eat them. Most green foods contain “flavonols”, “beta-carotene,” and “lutein”. The antioxidants in lutein can protect eye health and prevent some cancers. A growing body of evidence also links flavonoids to brain and heart health.
My favorites: Brussels sprouts, lettuce, spinach, broccoli, and kale.
Blue/Indigo/Violet
Why you should eat them. Blue and violent foods contain vitamin C, as well as antioxidants, “ellagic acid”and “polyphenols.” Studies link this group of antioxidants to a reduction in oxidative stress and cardiovascular disease biomarkers. “Anthocyanins” are the blue colored plant pigments that help protect our cells from damage, keep our brain healthy and offer us some protection from Alzheimer’s disease.
My favorites: Blueberries, blackberries, and plums.
-Sarah Zambor, BCBA
