EAT THE RAINBOW, WHY COLORS MATTER
Why eat your colors?
Color is a simple way to get variety without having to memorize nutrients. Different colors contain different types of phytonutrients. Our body uses these nutrients to maintain good health. A lack of phytonutrients can increase the risk of cardiovascular disease, cancer, and diabetes.
What are Phytonutrients?
They are naturally occurring substances found in plants and plant-based foods. They help to protect our body from disease by providing us with anti-inflammatory and immune support due to their antioxidant properties. It’s estimated that there are over 10,000 types (1). A particular subset of phytonutrients called “pigment phytonutrients” are what give fruits, vegetables, and other plant type foods their colors. Because each color represents its own phytonutrient profile, eating according to the rainbow can be a helpful guide for us to consume a greater diversity of health supporting phytonutrients. Here are some examples to get you started: (2)
Blue/Purple: Contain anthocyanins – a phytonutrient which is associated with improvements in cardiovascular and cognitive health as well as keeping certain forms of cancer at bay
Some examples of foods high in anthocyanins are blueberries, purple cabbage, blackberries, and black rice.
Red: Contain lycopene – a subgroup of a phytonutrient called carotenoids, which may help protect against heart disease, lung disease and sun-related skin damage
Some examples of foods high in lycopene are strawberries, tomatoes, cherries, red bell peppers, and radishes.
Orange and yellow: Contain beta carotene – another subgroup of carotenoids, which is important for eye health and immune function.
Some examples of foods high in beta carotene are oranges, carrots, sweet potatoes, mangos, and butternut squash.
Green: Contain lutein and zeaxanthin – both subgroups of carotenoids, which are important for protecting eye health and vision. Both of may play a role in preventing age related macular degeneration. Also contain a phytonutrient called glucosinolate which may have anti-cancer benefits.
Some examples of foods high in these phytonutrients are avocado, kiwi, green apples, limes, spinach and broccoli.
White: Contain phytonutrients such as allicin and flavonoids, which may help protect against hypertension, cancer, and improve bone health.
Some examples of foods high in allicin and flavonoids are garlic, onions, and cauliflower.
Variety is more important that perfection:
You don’t need to eat every color at every meal to benefit from a variety of fruits and vegetables. Focus on adding different colors throughout the day and week. A colorful plate not only makes meals more appealing but also helps provide your body with a wider range of vitamins, minerals, and phytonutrients. Think variety over perfection.
Simple ways to add more color:
You can make it easy by keeping a variety of fruits and vegetables available, choose different colors when grocery shopping or even prepare a few different options ahead of time. You might try adding berries to your breakfast, greens to your lunch, and a mix of vegetables at dinner. These small changes can add up to a more nutritious and colorful diet. If you found value in this article and are interested in nutrition coaching, follow the link below
https://procoach.app/chris-litten
References
1) Cleveland Clinic. (2024, March 15). Phytonutrients: What they are and where to find them. Health Essentials. https://health.clevelandclinic.org/phytonutrients
