Taste the rainbow featured image

Eating healthy is literally a constant daily challenge for me. There are so many rules that you have to follow — drink lots of water, five servings of vegetables, no nightshades — that it seems impossible. Which is how we came up with our easy concept – taste the rainbow. In order to simplify things, we’ve come up with some simple guidelines to follow:

Keep it interesting. Do not eat the same things all day. Even if you’re treating yourself, do not put yourself into a rut by eating the same exact things day in and day out. Eating a variety of foods will get you exposure to different health benefits and vitamins.

Multivitamins aren’t enough. This is important. Often people will well me “Oh, I can just eat whatever, I’m already taking a multivitamin.” Uh, that’s not enough. Actual food offers additional nutrients that are missing from literal vitamins. On top of that, you’re not getting any of the necessary fiber that’s able to keep your blood sugar low.

Live out loud. The most vibrantly colored vegetables have the most nutritional benefits. Even if you aren’t able to cram in the full array each day of your life, try to incorporate more and more naturally colorful food to your menu to taste the rainbow throughout the week.

Below is our guide for each color and we’ll cover:

  • natural pigmentation source
  • benefits of each color
  • examples of why kind of foods will contain this coloration

Blue/Purple/Red/Pink Fruits and Vegetables

Anthocyanin create the natural pigmentation in blue, purple and red produce and contains powerful antioxidants. According to research, this can help with maintaining heart health and memory function. This also decreases the risk of macular degeneration, cancer and stroke.

This can be found in —

Red: cherries, strawberries, bell peppers, tomatoes, beets, kidney beans, raspberries
Pink: watermelon, salmon, grapefruit
Blue: blue corn, blue berries, blue potatoes
Purple: figs, grapes, eggplant, plums, prunes

Orange/Yellow Fruits and Vegetables

Carotenoids are the powerful chemicals that naturally create orange and yellow in foods. This chemical repairs DNA, strengthens vision, prevents heart disease, and helps prevent cancer. Most naturally orange foods contain a high amount of vitamin C which is a known powerful immunity boost.

This can be found in —

Orange: carrots, bell peppers, oranges, clementines, tangerines, kumquats, mango, melon
Yellow: corn, butternut squash, bananas, summer squash

Green Fruits and Vegetables

Leafy greens are the BEST for you. The darker the color, the more rich in nutrients and vitamins.  The phytochemicals, sulfuraphane and indoles, create the green pigmentation and is a known antioxidant. Most dark green vegetables also contain a high amount of vitamin A and B and calcium. The more yellow toned green vegetables get their pigmentation from carotenoids lutein and zeaxanthin. Research has shown that those chemicals can prevent eye disease and osteoporosis.

This can be found in —

Dark Green: kale, chard, spinach, bell pepper, mustard greens, seaweed, cucumber
Yellow Green: cabbage, broccoli, avocado, pears, honeydew

White Fruits and Vegetables

The phytochemical in white produce is called allicin. Allicin is a known, antibacterial and anti-viral chemical. Most naturally white foods can prevent heart disease, combat cancer and greatly lower cholesterol levels.

This can be found in:

Natural White: mushrooms, white peaches, potatoes, parsnips, cauliflower, garlic
Greenish White: celery, fennel, onions

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