Eat the rainbow for better health

Hello,

A great way to ensure you are getting an assortment of vitamins and minerals is to paint your plate with the rainbow. Research has shown that “eating the rainbow” offers numerous health benefits including decreased inflammation, reduced risk of chronic disease, improved vision, and a strong immune system. These benefits are due to the phytochemicals in these colorful nutrients; phytochemicals are specific compounds found in plants that occur naturally and provide positive health benefits.

Here are some specific health benefits linked to each color.

Red fruits and vegetables are rich in the carotenoid lycopene, which has been shown to improve heart health and brain function. These compounds also decrease the risk of developing prostate cancer, heart and lung disease, and strokes.

Food sources: tomatoes, tomato sauce, watermelon, grapefruit

Tasty tip: Add roasted tomatoes  or marinara sauce to pasta.

Orange and yellow fruits and vegetables contain the carotenoids bet carotene which reduces the risk of heart disease and inflammation. Carotenoids have also been shown to strengthen our immunity and promote healthy skin and vision.

Food sources: corn, carrots, orange bell peppers

Tasty tip: Try swapping out your chips and hummus for carrots  and orange bell peppers   and hummus.

Dark leafy greens are rich in B vitamins, including vitamin B6, vitamin K, potassium and lutein. Lutein protects our eyes from cataracts and decreases the risk of age-related macular degeneration. B vitamins are important for converting nutrients into energy in the body. Green fruits and vegetables also contain cancer-blocking chemicals.

Food sources: Kale, spinach, broccoli, lettuce

Tasty tip: Add sauteed kale  or spinach to any pasta dish

Blue and purple produce contain powerful antioxidants and anthocyanins. These are associated with brain health as well as keeping an individual’s blood pressure within a normal range. Moreover, these compounds can decrease risk of heart disease.

Food sources: Blueberries, currants, grapes

Tasty tip: Top your morning oatmeal with blueberries  for a burst of antioxidants and sweetness.

White and brown colored produce contain flavonoids and allicin, compounds linked with anti-tumor properties. These compounds may also help decrease cholesterol levels and blood pressure as well as improve bone health and decrease risk of stomach cancer.

Food sources: Soy products, apples, pears, legumes

Tasty tip: Sautee tempeh or tofu to top on stir fries and salads.

Have a healthy–and colorful!–week.

Warmly,

Lisa

Lisa R. Young, PhD, RDN

 

 

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