Benefits of Eating the Rainbow
Summer farmers markets are bursting with colorful fruits and vegetables, making this the perfect season to embrace one of the simplest nutrition strategies: eating the rainbow.
The phrase doesn't refer to a certain chewy candy or artificially colored foods. Instead, it encourages filling your plate with a variety of naturally colorful produce.
Different colors often indicate different nutrients, meaning the more variety you eat, the broader the range of health benefits you receive.
Why Food Color Matters
Plants contain natural compounds called phytonutrients that help protect them from environmental stress. These same compounds can support human health by providing antioxidants, vitamins, and other beneficial nutrients.
Each color group offers something unique!
Red:
Red fruits and vegetables often contain lycopene and anthocyanins. Examples include:
- Watermelon
- Strawberries
- Tomatoes
- Cherries
These foods are rich in antioxidants and can support overall wellness.
Orange and Yellow:
Bright orange and yellow produce often contain beta-carotene, which the body converts into vitamin A. Examples include:
- Carrots
- Mangoes
- Peaches
- Sweet potatoes
These nutrients support healthy skin, vision, and immune function.
Green:
Green vegetables are nutritional powerhouses. We love these green fruits and veggies:
- Kale
- Spinach
- Cucumbers
- Broccoli
- Celery
These foods provide vitamins, minerals, fiber, and phytonutrients that support overall health.
Blue and Purple:
Blue and purple fruits contain anthocyanins, powerful antioxidants that help protect cells from oxidative stress. Examples include:
- Blueberries
- Blackberries
- Purple grapes
- Plums
All provide a delicious way to add variety and nutrition to your meals.
White and Brown:
While they may not be as colorful, foods like onions, garlic, cauliflower, and mushrooms also contain valuable nutrients and plant compounds. These foods deserve a place on a balanced plate.
Easy Ways to Incorporate More Colors into Your Diet:
- Build colorful salads
- Blend mixed-fruit smoothies
- Shop seasonally at local farmers markets
- Try one new fruit or vegetable each week, or try a new recipe featuring a new fruit or veggie
- Choose produce in multiple colors when meal planning
- Try a new flavor of organic, cold-pressed Living Juice - our seasonal Watermelon Mint is here for the summer!
Eating the rainbow is one of the simplest ways to increase the variety of nutrients in your diet. This summer, challenge yourself to add more color to your plate. Not only will your meals look more vibrant, but you'll also be giving your body a wider range of vitamins, minerals, antioxidants, and plant-based goodness!
