You probably heard you should eat a rainbow. But what does this mean exactly?
Eating a plate with different colors will add more benefits to your health because each color of vegetables and fruits have different nutrients to our bodies and when we have a mix of these colors, more chances we have of getting enough micronutrients our bodies need to be healthy and strong.
Let's take a look at the colors of the rainbow and which food you can add into your daily diet and what benefits you can have by consuming them.
Remember: the more colorful the better! And Try for at least 6-8 servings of vegetables daily, and 2-3 servings of fruit daily.
Orange and Yellow
Improve immune function
Protect the skin against sun and pollution
Decrease risk of heart disease
Promote eye health
Try: Carrots, kumquats, pumpkin sweet potatoes, apricots, pineapple, chickpeas, squash, persimmon, golden beets.
Improve skin quality
Reduce the risk of diabetes
Reduce risk of heart disease and stroke
Protect against some cancers
Try: Tomatoes, apples, red peppers, watermelons, raspberries, strawberries, kidney beans.
Detoxify the body
Boost the immune system
Increase vitality and restore energy
Supply digestive enzymes
Reduce risk of cancer
Try: Brussels sprouts, broccoli, cabbage, pears, dark leafy greens (collards, lettuce, Swiss chard, kale, bok choy, spinach).
Help fight inflammation
Protect cells from damage
Try: Blueberries, blackberries, red beets, plums, raisins, purple cabbage, eggplant, plums.
Help balance hormones
Fight certain cancers
Reduce the risk of various heart ailments
Try: Garlic, parsnips, onions, bananas, cauliflower, potato.
How to apply this concept?
The best way to make sure you are consuming a colorful variety of foods (of course naturally colored, right? 😝) is to plan your weekly menu.
Knowing what you are going to prepare and consume during the week in advance helps to have a broader view of the colors you are choosing.
For example, after planning the menu look at the colors that may be missing from your dishes.
This is a simple and easy exercise to create awareness of a healthier diet, because the more colorful it is, the richer in nutrients it will be!
To help you with this task, download my weekly menu plan for free. Download here!