Eat the Rainbow; Colors that Nourish
Boring foods often lead to bad moods and bad health too! A variety of food including fruits and vegetables help you stay healthy and in addition to this one may tempt you to find a few foods you and your kids, family members like. Well, it can be easy to follow the daily nutrition diet but the question here arises what does our body require? The answer to this question is very simple-VARIETY Foods. And that too, we need a rainbow of nutrients and colors. The saying “Eat the Rainbow; Colors that Nourish” is for everyone. As kids aspire for the diversity of food in their breakfast, lunch, and dinner, so do adults.
The distinct food variety includes vitamins, carbohydrates, minerals, proteins, nutrients antioxidants, and phytochemicals in fruits and vegetables that have enormous healing powers.
Eating different food can have a major impact on your health and it is, therefore, a complete range of the vitamins and minerals your body needs to thrive.
Fruits and Vegetables are in So Many Different Colors!
Each color in fruits and vegetables is caused by phytonutrients. Therefore, these are called natural chemicals that protect plants from germs, bugs, the sun’s harmful rays, and other threats.
And each color indicates the rise of particular nutrients.
So, here we begin with what the color of your food can tell you about its nutrition. Also, you’ll get to know how you can acquire a colorful range of phytonutrients to help your body function to its best and to the fullest.
Red Fruits and Vegetables Help Fight Cancer, Diminishes the Risk of Diabetes and Heart Disease, Improves Skin Quality, and More.
Lycopene and ellagic are the two acids that are present in the red-colored fruits and vegetables containing phytochemicals. After a long study, these powerful nutrients are now declared for their cancer-fighting effects and other health benefits.
Let’s take an example, tomato sauce is said to reverse the progression of prostate cancer. So taking a daily dose of such will help you stay away from a particular disease. As compared to tomatoes, watermelon is considered higher in lycopene and the lycopene might be more bioavailable. Watermelon is also rich in phytochemicals known as citrulline that might work as a treatment for mild to moderate erectile dysfunction.
More to this, strawberries are also studied and have been found to prevent and even reverse esophageal cancer.
Nothing can be better than getting phytonutrients from whole foods. Although, taking phytonutrients such as lycopene & beta-carotene in supplement form might give a rise to the risk of cancer. However, consuming these phytonutrients in a complete-food for, such as tomato sauce has been found to diminish the risk of cancer.
Examples of Healthy Red Foods to Try
- Red peppers
- Tomatoes
- Strawberries
- Raspberries
- Watermelon
- Apples
- Cranberries
- Cherries
- Grapes
- Red onions
- Pomegranate
- Beets
Orange and Yellow Fruits and Vegetables Improve Immune Function, Reduce the Risk of Heart Disease, Promote Eye Health, and More….
Orange and yellow fruits and vegetables are highly rich in vitamin C and carotenoids consisting of beta-carotene. There are some carotenoids that most notably beta-carotene, convert to vitamin A inside the body that helping promote the healthy vision and the cell growth of a human being.
Hesperidin, a unique phytonutrient present in the citrus fruit helps to increase the blood flow. It has therefore crucial health ramifications. If you tend to feel cold hands and feet, grabbing an orange a day might help keep your hands and feet warm. In addition to this, consuming citrus might also reduce your risk of stroke.
Examples of Healthy Orange and Yellow Foods to Try
- Oranges
- Grapefruit
- Lemons
- Mangoes
- Papayas
- Carrots
- Sweet potatoes
- Winter squash (butternut, kabocha, delicata, acorn)
- Yellow summer squash
- Corn
- Cantaloupe
- Orange and yellow peppers
- Golden beets
- Pineapple
- Peaches
Green Fruits and Vegetables Boost the Immune System Help Detoxify the Body, Restore Energy and Vitality, and More
Greens are one of the healthiest foods we can eat. The freshness of the green vegetables not only benefits you in a healthy human body but also keeps your mood happy and fresh. Fruits and vegetables in green are rich in lutein, isothiocyanates, isoflavones, and vitamin K which is important for blood and bone health.
More to this, green vegetables are rich in folate- a nutrient specifically important for pregnant women to consume to help prevent congenital disabilities. And if your mood is not OK, you must give a try to cruciferous vegetables such as broccoli that have been shown up to enhance immune function. While dark leafy greens such as kale might improve mood. From the common cold to IBS to insomnia, Kiwi fruit has been shown to help alleviate a wide array of maladies and also might repair DNA damage.
Examples of Healthy Green Foods to Try
- Broccoli
- Kale
- Romaine lettuce
- Collard greens
- Brussels sprouts
- Green grapes
- Green apples
- Asparagus
- Spinach
- Swiss chard
- Arugula
- Green beans
- Peas
- Zucchini
- Kiwi fruit
- Avocado
- Edamame
Blue and Purple Fruits and Vegetables Fight Cancer and Unwanted Inflammation and Help Keep You, Young
Including anthocyanins and resveratrol, blue and purple fruits and vegetables are rich in phytonutrients and have been studied extensively for their anti-cancer and anti-aging properties.
Based on the studies taken, bioactive phytochemicals in berries work to repair damage from oxidative stress and inflammation. The best superfood, red cabbage is purple in color and is said to be the highest level of antioxidants per dollar.
Examples of Healthy Blue and Purple Foods to Try
- Blueberries
- Blackberries
- Red (purple) grapes
- Red (purple) cabbage
- Eggplant
- Plums
- Prunes
- Figs
White and Brown Fruits and Vegetables Protect Against Certain Cancers, Keep Bones Strong, and Are A Heart-Healthy Choice.
As compared to other foods, white and brown produce might not be as brightly colored still they are a healthy choice and have phytonutrients. Brocolli and cauliflower presented in Cruciferous vegetables are rich in an anti-cancer compound such as sulforaphane. The allium family of vegetables constitutes garlic and onions that contains the powerful cancer-fighting compounds allicin and quercetin.
And phytonutrients in white button mushrooms have been found to inhibit aromatase activity and breast cancer cell proliferation.
Examples of Healthy White and Brown Foods to Try
- Cauliflower
- Garlic
- Onions
- Mushrooms
- Potatoes
- Parsnips
- Daikon radish
- Jicama
You can also try different recipes with the fruits and vegetables mentioned above. Also, share your and your kid’s experience in the comment section below.
