The Benefits of Eating the Rainbow

All your life you have been told to always eat your greens; but, what about the reds, oranges, and yellows? In fact, every color vegetable and fruit encompasses an important health benefit. Incorporating a rainbow of fruits and veggies into your diet can provide your body with vital nutrients and lower your risk for diseases and illness. Each group of fruits and vegetables offers their own phytochemicals, which are biologically active compounds found in plants. They are non-essential nutrients, which means that they are not required for the human body to sustain life. However, they can significantly improve your body’s health due to their many beneficial properties. Phytochemicals can act as antioxidants, antibacterials and enzyme stimulants, as well as play many other roles. They are naturally present in numerous foods that most people already figure into their daily diets. Each phytochemical works differently, which is why it is important to eat a variety of fruits and vegetables.

Tomatoes, watermelon and peppers all fall into the red category. They contain a very well-known phytochemical called lycopene. Lycopene is a very powerful antioxidant which has been associated with reducing the risk of cancers. They also can protect against heart attacks. Interestingly enough, cooking lycopene containing foods can actually improve the rate in which your body absorbs the nutrient, due to the effect of the heat. Cranberries, another red fruit, actually get their color from anthocyanins, not lycopene. They protect your cells from harmful bacteria that causes infections.

Yellow and orange fruits and vegetables are most commonly incorporated into people’s everyday diets. Oranges and lemons contain Vitamin C, which helps strengthen the body’s immune system and protect against illness. Carrots, sweet potatoes and apricots are high in beta-carotene which is another antioxidant. Beta-carotene is well known for improving eyesight, but it also enhances the immune system along with Vitamin C. Orange veggies also protect your eyes from cataracts. It is easy to see how beneficial orange fruits and veggies can be!

Go green! Chlorophyll, the natural pigment in plants is what gives some fruits and veggies their green color. Green veggies are an excellent source of Vitamin K, which is essential in blood clot formation, and folic acid, which helps prevent neural tube defects. Potassium is also present in green veggies, which is associated with lowering blood pressure. Broccoli, kale and brussels sprouts are great examples of green vegetables to add into your diet.

Feeling blue? The blueish purple color in foods such as cabbage, blueberries, and eggplant is due to their anthocyanin content. The deeper the color, the higher the concentration of the phytochemical. These antioxidants help support a healthy blood pressure and keep your heart happy. Blueberries have been considered a superfood because they have the highest antioxidant activity. Lucky for you, they taste great and are easy to eat too!

No color, no worries! Having color is not the only indicator of phytochemical content. It’s what’s on the inside that counts after all. The largest group of phytochemicals are flavonoids which are often colorless. Flavonoids are powerful antioxidants which help your body counteract free radicals. Free radicals are uncharged molecules that float around the body and cause damage. Cauliflower, onions, garlic and eggplant (the outside may be purple but the interior is actually white!) all contain flavonoids and provide the body with free radical fighting benefits.

Take yourself back to the good old days, and make “ROYGBIV” a frequent reference in your everyday life. Fruit and veggie salads are a delicious and easy way to get a variety of color into your diet. Try and aim to eat at least two veggies and fruits of every color per day. This color tracker from SkinnyMom is a helpful tool to make sure you are incorporating enough of each color into your diet. All of the individual phytochemicals from colorful fruits and vegetables provide incredible health benefits and can improve your body’s overall function. Skip out on the skittles, but don’t forget to taste the rainbow!