Taste the Rainbow!

Sorry to disappoint but Skittles is not the new diet craze. Eating colorful fruits and veggies is though! Now, it would be a tad redundant and a pinch of “Captain-Obvious” of me to tell you eating fruits and veggies is good for your waistline, but do you know how the different colors react with your body? The pigments, called “lycopene” or “anthocyanins,” in food that make up their color have different health benefits. Everyone knows you drink OJ to amp up your vitamin C when you are sick, but did it ever occur to you that you could get the same amount of vitamin C from a sweet potato? The color guide below indicates what vitamins and nutrients are the densest in what color and what fruits and vegetables fall in that category. (Some foods overlap)

ORANGE AND YELLOW– This pigment belongs to the “carotenoids,” easy to remember because it sounds like carrot! Carotenoids are an excellent source of vitamins A, B, and C and the nutrient folate. These are most popularly known for maintaining healthy eyes, improving immune system function, reducing the risk of cancer, heart disease and can lower the risk of birth defects.

Examples include: cantaloupe, mangoes, lemons, tangerines, nectarines, oranges, grapefruit, papayas, apricots, peaches, pears, pineapple, yellow apples, yellow peppers, carrots, butternut squash, pumpkin, corn, sweet potatoes.

RED– This pigment is classified as the “lycopene” or “anthocyanins” category. This group is the most responsible for being rich in antioxidants which protect cells from damage, protect our heart and help fight several types of cancers.

Examples include: raspberries, strawberries, cranberries, cherries, read apples, grapefruit, grapes, pomegranates, watermelon, rhubarb, tomatoes, beets, red peppers, cabbage, radishes and red potatoes

BLUE AND PURPLE– This pigment is dedicated to the “anthocyanins,” also a powerhouse for antioxidants. Nosh on these fine foods to protect your body against diseases and brain function.

Examples include: Raisins, grapes, blueberries, blackberries, plums, figs, prunes, and eggplant

GREEN– This pigment is responsible for “chlorophyll.” Some of these foods also contain “lutein,” which is famous for protecting your sight. Green foods will help lower blood pressure and LDL cholesterol levels, protect against free-radicals, regulate digestion, boost the immune system, support retinal health and vision and reduce cancer risk.

Examples include: Green apples, grapes, melon, kiwi, limes, broccoli, avocados, green peppers, spinach, asparagus, zucchini, bussels sprouts, lettuce, artichokes, cucumbers, green beans, peas and green onions


15 responses to “Taste the Rainbow!

  1. cool post! It’s always great to learn more about WHY things are healthy (instead of just: eat fruits and veggies, they’re good for you!). I need to eat more rainbow-like…

  2. I’m good about eating orange foods! Squash is my favorite 🙂 I need to branch out, though. I love this post!

  3. I think I eat way too much green. I need to branch out to other colors.

  4. I eat tons of green and red and orange!

    I need to start eating blues like blueberries!

    Thanks for this post! Sometimes you just gotta re-evaluate!

  5. I need to work more Blue and Purple into my diet. Which is extremely ironic, as purple is my absolute favorite colors. Brain reverse psychology? I don’t know, but blueberries, eggplant, and I are about to become BFF this year.

  6. I’m running a challenge at work to eat more colorful veggies-this is great!!!

  7. Thanks so much for stopping by! LOVING your blog! So informative! You’ve definitely found a new follower! 😉

  8. This is great as you actually said why each color is beneficial to us. Thanks for the info 🙂

  9. I love reading things like this! Hooray for colorful foods 🙂

  10. Thanks for the new resources! I read a lot of health and fitness magazines like Shape, Health, and Women’s Health, but I also just have a tendency to do quick Google searches for whatever I’m wondering about at the moment and kind of find my way to different sites from there. I’m forever Googling “What are the health benefits of [blank]?” Lol!

  11. Pingback: Roasted Butternut Squash and Shallot Soup « Dishin' About Nutrition

  12. Taste the rainbow indeed! this was a great article! thanks for taking your time to write this masterpiece!

  13. Pingback: Stuffed Red Bell Peppers | Dishin' About Nutrition

  14. Pingback: Roasted Acorn Squash | Dishin' About Nutrition

  15. Pingback: Springing Forward | Peace and Fitness

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s