Eating a Rainbow
Eating 5 or more servings of colorful fruits and vegetables every day is an important part of
a healthy lifestyle. This is because deeply colored fruits and vegetables provide the wide range of vitamins, minerals, fiber, phyto-chemicals, and anti-oxidants your body needs to maintain good health and energy levels. Diets high in fruits and vegetables may minimize the effects of aging, reduce the risks of some types of cancer and lower the incidence of heart disease.
The Power of Variety and Color
To receive the health benefits of fruits and vegetables, it is important to choose from a variety of color. Take the challenge and see if you can put a rainbow of color on your plate!
Fruits and Vegetables
Experts tell us to choose from the following color categories to maximize the health giving properties of fruits and vegetables. Each color grouping contains its own special benefits. They are blue/purple, white, green, yellow/orange, and red.
Take the challenge and see how many colors you can eat everyday.
a healthy lifestyle. This is because deeply colored fruits and vegetables provide the wide range of vitamins, minerals, fiber, phyto-chemicals, and anti-oxidants your body needs to maintain good health and energy levels. Diets high in fruits and vegetables may minimize the effects of aging, reduce the risks of some types of cancer and lower the incidence of heart disease.
The Power of Variety and Color
To receive the health benefits of fruits and vegetables, it is important to choose from a variety of color. Take the challenge and see if you can put a rainbow of color on your plate!
Fruits and Vegetables
Experts tell us to choose from the following color categories to maximize the health giving properties of fruits and vegetables. Each color grouping contains its own special benefits. They are blue/purple, white, green, yellow/orange, and red.
Take the challenge and see how many colors you can eat everyday.
Red
Red foods contain lycopene that helps rid the body of damaging free radicals, protect against prostate cancer, as well as heart and lung disease. The red foods
are loaded with antioxidants thought to protect against heart disease by preventing blood clots and may also delay the aging of cells in the body.
Red foods contain lycopene that helps rid the body of damaging free radicals, protect against prostate cancer, as well as heart and lung disease. The red foods
are loaded with antioxidants thought to protect against heart disease by preventing blood clots and may also delay the aging of cells in the body.
Red foods include:
Beets Blood Oranges Cherries Cranberries Guava Nectarines Papaya |
Persimmons Pink/Red grapefruit Pomegranates Radicchio Radishes Raspberries |
Red apples Red bell peppers Red cabbage Red chili peppers Red grapes Red onion |
Red pears Red potatoes Rhubarb Strawberries Tomatoes Watermelon |
Orange and Yellow
Orange and yellow foods contain alpha carotene, which protects against cancer, but also contain beta-carotene, which the body converts to vitamin A to protect the skin against free-radical damage. Beta-carotene is also good for night vision.
Orange and yellow foods include:
Orange and yellow foods contain alpha carotene, which protects against cancer, but also contain beta-carotene, which the body converts to vitamin A to protect the skin against free-radical damage. Beta-carotene is also good for night vision.
Orange and yellow foods include:
Apricots
Butternut squash Cantaloupe Cape Gooseberries Carrots Golden Kiwi |
Grapefruit
Lemons Mangoes Nectarines Oranges and Tangerines Papayas |
Peaches
Persimmons Pineapple Pumpkin Rutabagas Sweet corn |
Ugly Fruit
Yams and sweet potatoes Yellow apples Yellow Beans Yellow beets Yellow Figs |
Yellow Pear
Yellow peppers Yellow summer squash Yellow Tomato Yellow tomatoes Yellow watermelon |
Green
Green foods contain chemicals that help ward off cancer by inhibiting carcinogens. Chlorophyll is the component that makes plants green, and is purifying in the body. Many green foods also contain calcium and minerals.
Green foods include
Green foods contain chemicals that help ward off cancer by inhibiting carcinogens. Chlorophyll is the component that makes plants green, and is purifying in the body. Many green foods also contain calcium and minerals.
Green foods include
Artichokes
Arugula Asparagus Avocados broccoli Raba Broccoli Brussels sprouts |
Celery
Chayote squash Chinese Cabbage Cucumbers Endive Green grapes |
Green beans
Green apples Green onions Green cabbage Green peppers Honeydew Melon Kale, spinach and other leafy greens |
Kiwi fruit
Leeks Lettuce Limes Mustard Greens Okra Peas |
Sea vegetables
Snow Peas Sugar Snap Peas Swiss Chard Turnip greens Watercress Zucchini |
Blue, Indigo and Violet
Blue, indigo and violet foods contain the compound anthocyanins that not only give food their color but also have been shown to reduce the risk of high blood pressure and increase heart health.
Foods in this part of the rainbow include:
Blue, indigo and violet foods contain the compound anthocyanins that not only give food their color but also have been shown to reduce the risk of high blood pressure and increase heart health.
Foods in this part of the rainbow include:
Black Currants
Black salsify Blackberries Blueberries Eggplant Elderberries |
Figs
Plums, fresh and dried (prunes) Purle Belgian Endive Purple Asparagus Purple grapes |
Purple figs
Purple Cabbage Purple Carrots Purple Peppers Raisins |
White
Though while is not part a color of the rainbow, white foods contain properties that have anti-tumor qualities, such as allicin in onions as well as other health-improving antioxidants such as the flavanoids. The white foods, bananas and potatoes, contain potassium as well.
White food include:
Though while is not part a color of the rainbow, white foods contain properties that have anti-tumor qualities, such as allicin in onions as well as other health-improving antioxidants such as the flavanoids. The white foods, bananas and potatoes, contain potassium as well.
White food include:
Bananas
Brown Pears Cauliflower Dates Garlic Ginger |
Jerusalem artichoke
Jicama Kohlrabi Mushrooms Onions Parsnips |
Potatoes
Shallots Turnips White corn White Peaches White Nectarines |