Eat the Rainbow: Celebrate The Vibrancy of Nutrition

March is National Nutrition Month but it’s always a good time to reflect on your dietary habits and make conscious choices toward a healthier lifestyle. Dive into the radiant world of fruits and vegetables and explore the concept of "eating the rainbow" for maximum health and vitality.

Why Eat the Rainbow?

It may be something you’ve heard before. But what does “eat the rainbow” really mean? It simply means consuming a variety of colorful fruits and vegetables to incorporate different hues into your meals. Plant foods get their color from the active phytonutrients they contain. And each color variety of fresh produce offers unique nutrients and health benefits. By incorporating a larger spectrum of colors into your diet, you get a wider range of vitamins, minerals, antioxidants, and phytonutrients into your body – all of which are essential for optimal health.

What are phytonutrients? Phytonutrients are natural compounds found in plants that strengthen the plant’s immune system to protect it from environmental threats. When you eat plant foods, you get the benefits of the phytonutrients they contain which then helps support your body’s internal defense mechanisms, reducing inflammation and fighting disease.

Let’s dig into the health benefits and impacts of each beautiful color.

Red

Red plant foods have a rich source of the carotenoid lycopene, which protects against oxidative stress. It can help fight and reduce the risk of breast and prostate cancer. It also boosts heart health and may help decrease blood pressure.

Examples

• Tomatoes

• Strawberries

• Cranberries

• Raspberries

• Cherries

• Watermelon

• Red apples

• Red bell peppers

• Beets

Orange and Yellow

Orange foods contain beta-carotene – a precursor to vitamin A, which supports eye health and vision, reduces inflammation, and promotes healthy immune function. These are also rich sources of potassium and vitamin C, beneficial for strengthening the immune system and supporting healthy growth and development.

Examples

• Sweet potatoes

• Carrots

• Oranges

• Mangoes

• Pumpkin

• Apricots

• Peaches

• Cantaloupe

• Bananas

• Yellow bell peppers

• Pineapple

• Corn

• Lemons

• Summer squash

Green

Chlorophyll is what gives leafy greens and other green foods their vibrant color. These foods are full of chemicals like sulforaphane, isothiocyanates and indoles, that help block carcinogens and prevent cancer.  Greens are also beneficial for keeping arteries healthy, supporting liver, gums and cell health.

Examples

• Leafy greens (spinach, kale, swiss chard, etc.)

• Broccoli

• Asparagus

• Artichokes

• Brussels sprouts

• Peas

• Green apples

• Green grapes

• Avocado

• Kiwi

• Green herbs (mint, rosemary, sage, thyme, basil)

Blue and Purple

Blue and purple fruits and veggies have powerful antioxidants – anthocyanins. These help destroy free radicals inside the body, boost brain health, support healthy aging and heart health

Examples

• Blueberries

• Blackberries

• Elderberries

• Eggplant

• Purple cabbage

• Purple Grapes

• Figs

• Plums

Brown and White

Even though these foods lack vibrancy, they are still rich in nutrients. Plant foods in the onion family contain allicin, which has antibacterial properties and is thought to help prevent tumors. Other foods in this group have antioxidant flavonoids like quercetin and kaempferol. This group supports healthy bones, lower blood cholesterol levels, and helps fight heart disease.

Examples

• Cauliflower

• Onions

• Garlic

• Mushrooms

• Potatoes

• Turnips

• Leeks

• Parsnips

And don’t forget about whole grains! Foods like beans, quinoa, lentils, oats and brown rice contain fiber to support healthy digestion, along with higher amounts of B vitamins, zinc, iron, magnesium. These foods also contain protein to help boost your daily intake.

Tips for adding color to your plate.

Buy local as often as possible. Go to a farmer’s market to purchase your fruit and veggies from local growers. Because locally produced items don’t have to travel as far, they are more likely to be picked and packed at the peak of freshness which means you get the maximum amount of nutrients available in each item. These are the experts in fresh produce and can offer you.

Purchase items in-season. Shopping locally also means you’re more likely to find what’s seasonal in your area. This not only means it’s fresh and ripe but may also be less expensive to purchase than out-of-season items.

Develop relationships with your local farmers. Growers are the experts in the farming world – they can help guide you to the best preparation methods to get the nourishing benefits from their produce. Because they are so close to and familiar with the properties of each plant, they can likely also provide you with tips on how to prepare each item and what fresh herbs and seasonings will help enhance flavors.

Embrace colors when eating out. When eating out, find ways to add more colors to your meal. Look for options that include a variety of produce already. You can also add a salad to your meal, an extra side of veggies to your plate, or start the meal with a scrumptious cup of vegetable soup.

Embrace the rainbow of colors offered by fruits and vegetables. By diversifying your plate, you not only make your meal look more delicious, but you are also sure to nourish your body with an abundance of essential nutrients. So, whether it’s a crisp salad, a colorful stir-fry, or a vibrant array of fruits, savor the benefits of a well-rounded diet for health, vitality and the joy of eating!