What is “Rainbow Foods”? What are they? How important are they to health?
To illustrate the importance of eating a variety of fruits and vegetables, health experts often recommend that you “eat the rainbow.” And you probably know that you should be eating a variety of colorful fruits and vegetables, but you may be wondering why it’s so important and whether doing so is actually beneficial to your health. This article will review the concept of eating the rainbow, its benefits, and how to do it.
What is binge eating?
Rainbow eating involves eating a variety of colorful fruits and vegetables each day. Plants contain different pigments, or phytonutrients, that give them their different colors. Colorful plants have been linked to specific nutrient levels and higher health benefits.
While it’s always a good idea to eat more fruits and vegetables, focusing on eating a variety of colors will increase your intake of different nutrients that can benefit your health in different ways.
Although phytonutrients have many claimed benefits, it is difficult to conduct randomized, controlled trials, the most rigorous form of research, to prove their effectiveness. As a result, most research is based on population-level consumption and disease risk.
However, almost all studies show benefits from eating a variety of colorful fruits and vegetables regularly, with little to no adverse effects. Getting a variety of colors in your diet provides your body with a variety of vitamins, minerals, and phytochemicals that benefit your health. Here’s an overview of the เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย health benefits of a colorful diet.
color
Each color represents a different phytochemical and set of nutrients that may benefit your health. The following sections will go into more detail about sample foods, key phytonutrients, vitamins and minerals, as well as the benefits of each color category. Keep in mind that when it comes to vitamins and minerals, levels can vary for different fruits or vegetables.
red
Vegetables and fruits
- tomato
- watermelon
- Pink guava
- Grapefruit
Key Phytonutrients
- Lycopene (from the vitamin A family)
Key vitamins and minerals
- Folate
- potassium
- Vitamin A (lycopene)
- Vitamin C
- Vitamin K1
Health benefits
- Anti-inflammatory
- Antioxidants
- May be beneficial for heart health
- May reduce sun-related skin damage
- May reduce the risk of certain cancers
Orange and yellow
Vegetables and fruits
- carrot
- yam
- Yellow pepper
- banana
- pineapple
- Sweet orange
- pumpkin
- sweetcorn
Key Phytonutrients
- Carotenoids (e.g. beta-carotene, alpha-carotene, beta-cryptoxanthin), which are in the vitamin A family.
Key vitamins and minerals
- Dietary fiber
- Folate
- potassium
- Vitamin A (beta-carotene)
- Vitamin C
Health benefits
- Anti-inflammatory
- Antioxidants
- May be beneficial for heart health
- Support eye health
- May reduce the risk of cancer
green
Vegetables and fruits
- Spinach
- Kale
- Broccoli
- Avocado
- asparagus
- Green cabbage
- Brussels sprouts
- Green Herbs
Key Phytonutrients
- Green leafy vegetables: chlorophyll and carotenoids
- Cruciferous vegetables (e.g. broccoli, cabbage): indole isothiocyanates, glucosinolates
Key vitamins and minerals
- Dietary fiber
- Folate
- magnesium
- potassium
- Vitamin A (beta-carotene)
- Vitamin K1
Health benefits
- Anti-inflammatory
- Antioxidants
- Cruciferous vegetables in particular may reduce the risk of cancer and heart disease.
Blue and purple
Vegetables and fruits
- Blueberry
- Blackberry
- Concord grapes
- Red/Purple Cabbage
- Eggplant
- Plum
- Elderberry
Key Phytonutrients
- Anthocyanin
Key vitamins and minerals
- Dietary fiber
- manganese
- potassium
- Vitamin B6
- Vitamin C
- Vitamin K1
Health benefits
- Anti-inflammatory
- Antioxidants
- May be beneficial for heart health
- May reduce the risk of neurological disorders
- May improve brain function
- May reduce the risk of type 2 diabetes
- May reduce the risk of certain cancers
Deep red
Vegetables and fruits
- Beetroot
- Prickly pear
Key Phytonutrients
- Betalain
Key vitamins and minerals
- Dietary fiber
- Folate
- magnesium
- manganese
- potassium
- Vitamin B6
Health benefits
- Anti-inflammatory
- Antioxidants
- May reduce the risk of high blood pressure
- May be beneficial for heart health
- May reduce the risk of certain cancers
- May support athletic performance through increased oxygen uptake.
White and brown
Vegetables and fruits
- Cauliflower
- garlic
- Garlic sprout
- onion
- mushroom
- Radish
- White potatoes
Key Phytonutrients
- Anthoxanthin (flavonol, flavones), allicin
Key vitamins and minerals
- Dietary fiber
- Folate
- magnesium
- manganese
- potassium
- Vitamin B6
- Vitamin K1
Health benefits
- Anti-inflammatory
- Antioxidants
- May reduce the risk of colon cancer and other cancers.
- May be beneficial for heart health
Colorful fruits and vegetables provide a variety of health benefits. By making sure you’re eating a few different kinds of colorful fruits or vegetables at each meal, you’re setting yourself up for a healthy boost. To try eating the rainbow, try to include at least two or three different kinds of colorful fruits or vegetables at each meal, and at least one or two at each snack.