Eat the Rainbow

Have you ever walked around a grocery store and wondered if rainbow carrots really make a difference? Or if purple cauliflower is just “prettier” than white cauliflower? And what about the different colors of bell peppers—do they really matter? The answer is yes! The natural colors of food have a direct impact on your body.

A colorful plate isn’t just a visual trick to get you to buy the more expensive version of fruits or veggies. Each color carries its own set of nutrients and health benefits that affect your body in unique ways.

Red Foods

Red foods like cherries, bell peppers, strawberries, red potatoes, tomatoes, and raspberries are powerhouses for reducing inflammation and acting as antioxidants. In tomatoes and red bell peppers, lycopene—a carotenoid—gives them their red hue and helps protect your cells from damage and illness. Strawberries, on the other hand, contain quercetin, a flavonoid that reduces inflammation and also provides antioxidant benefits.

Orange Foods

Orange foods help regulate hormones and protect hair, skin, nails, and eyes. Carrots, sweet potatoes, papaya, oranges, butternut squash, and apricots are all rich in beta carotene, which the body converts into vitamin A. Vitamin A is essential for cellular health, playing a key role in maintaining healthy skin, vision, and immune function. Some orange foods, like carrots and sweet potatoes, even contain compounds that can help balance progesterone levels.

Yellow Foods

Yellow foods, such as lemons, mangoes, bananas, yellow bell peppers, ginger, and pineapples, are excellent sources of prebiotics. Prebiotics feed the healthy bacteria in your gut, which are crucial for digestion and overall health. Yellow foods also contain enzymes and fiber that aid digestion. For example, ginger can help settle an upset stomach, while lemons support liver detoxification.

Green Foods

When you think green, think kale, arugula, dandelion leaves, Granny Smith apples, cucumbers, celery, and lettuce. These foods are packed with vitamin K, folate, and magnesium—nutrients vital for cardiovascular health. Magnesium helps relax blood vessels, while vitamin K supports blood clotting. Chlorophyll, found in green vegetables, also acts as a powerful antioxidant, supporting a healthy heart and blood flow.

Blue & Purple Foods

Blue and purple foods, like blackberries, blueberries, eggplant, purple cauliflower, and figs, are at the end of the rainbow. These foods are brain-boosters, rich in anthocyanins and antioxidants that can cross the blood-brain barrier. They help improve memory, reduce inflammation, and protect brain cells from damage.

Why Eating the Rainbow Matters:

Eating a variety of colors is one of the simplest ways to ensure you're getting a wide range of essential vitamins and minerals to keep your body healthy and vibrant. The next time you're at the grocery store, challenge yourself to fill your cart with as many colorful foods as possible. Take stock of how much of the rainbow you can represent. For an extra challenge, switch up your choices daily—swap broccoli for kale or cucumbers to keep things fresh and exciting!

Make your meals as colorful as possible and enjoy the benefits of a vibrant, healthy life!

Resources:

1. _{Bu, J., Wang, Z., Cross, A. J., & Kim, H. (2022). Dietary total antioxidant capacity and risk of digestive cancers: A prospective cohort of 471,495 UK adults. Frontiers in Nutrition, 9, 926838. https://doi.org/10.3389/fnut.2022.926838}

2. _{Streed, J. (2022, July 21). Eat the rainbow for good health. Mayo Clinic News Network. https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/}