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  • Eat the Rainbow

Eat the Rainbow

Posted by abm253 on November 3, 2020

You have probably been told to “eat the rainbow” at least once. But what does that mean? Eating the rainbow encourages people to incorporate fruits and vegetables of every color into their diet. Fruits and vegetables of different colors contain varying phytonutrients, which are compounds that give plants their rich colors and varying tastes. When we eat phytonutrients, they provide our body with antioxidant and anti-inflammatory benefits. To get started, try to incorporate multiple plant-based colors in your meals and snacks. Reaching a total of 5 cups of colorful fruits and vegetables a day is the goal for a powerful plate. Following is a rundown of fruits and vegetables sorted by color, along with the phytonutrients they contain, and which foods you’ll find them in.
variety of fruits and vegetables arranged by color to resemble a rainbow

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.

  • Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, and red onion.

Orange and Yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.

  • Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mangoes, pumpkins, apricots, winter squash (butternut squash), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles- which inhibit the action of carcinogens (cancer-causing compounds).

  • Found in: spinach, avocados, asparagus, artichokes, broccoli, alfa sprouts, kale, cabbage, brussels sprouts, kiwi fruits, collard greens, green tea, green herbs (mint, rosemary, safe, thyme, and basil).

Blue and Purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by clocking the formation of blood clots.

  • Found in: blueberries, blackberries, elderberries, concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage.

White and Brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.

  • Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms.
Adapted from: https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

Filed Under: Health Promotion Blog

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