To stay healthy, ‘Eat the Rainbow’ has become a very popular phrase among people. Simply put, eating rainbow involves the consumption of fruits and vegetables of different colors in the daily diet.
Colored fruits and vegetables contain pigments, or phytonutrients, natural compounds found in plant foods such as vegetables, fruits and whole grain products.
Plants of different colors are associated with specific nutrients and health benefits. To maintain good health, focus on eating foods of different color groups to reap the nutritional benefits.
According to Healthline, here is a list of colorful fruits and vegetables along with the phytonutrients present in them –
red
Fruits and vegetables such as strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, red onions, red peppers and watermelon are rich in folate, potassium, vitamin A (lycopene), vitamin C and vitamin K1.
These foods are anti-inflammatory and are rich in antioxidants. Consuming these may benefit heart health, and reduce sun-related skin damage.
yellow + orange
Mangoes, peaches, oranges, tangerines, bananas, carrots, sweet potatoes, yellow peppers, pineapple, pumpkin, apricots, and corn contain fiber, folate, potassium, vitamin A (beta-carotene), and vitamin C.
According to reports, the above mentioned foods support eye health and reduce the risk of certain cancers.
greens
Foods such as spinach, avocado, broccoli, kale, Brussels sprouts, kiwi fruit, green tea, and green herbs such as mint, rosemary, sage, oregano, and basil fiber, folate, magnesium, potassium, vitamin A (beta-carotene) are plentiful. , and vitamin K1.
Rich in anti-inflammatory and antioxidant properties, these greens help reduce the risk of heart disease.
blue + purple
Vegetables and fruits like eggplant, blueberries, blackberries, plums, raisins, figs and purple cabbage are packed with manganese, potassium, vitamin B6, vitamin C, vitamin K1 and fiber.
Blue and purple fruits and vegetables have anti-inflammatory and antioxidant properties. In addition to benefiting the heart, it may reduce the risk of neurological disorders and certain types of cancer.
To ‘eat the rainbow’, include two to three different colored fruits and vegetables at each meal and at least one in your breakfast. Look for local products as they are fresh and will be readily available to you. When buying your vegetables and fruits, check your cart. If the color scheme repeats, make changes.
(Disclaimer: Opinions expressed in the article are taken from other sites. News18 does not guarantee 100% accuracy of all facts)
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