“Eat a rainbow of
food often,” Eating a variety of colorful food provides vitamins, minerals, and
antioxidants to nourish your body that can’t be replicated by any supplement.
Different colored foods play different
roles in the body. Aim for at least three colors at every meal and two servings
of fruit and three servings of vegetables over the course of the day.
RED FOOD
Packed with phyto-chemicals like lycopene and anthocyanins, red
foods help increase heart and circulatory health, improve memory, support
urinary tract health, and decrease the risk of certain types of cancers.Try
these red foods:
1. Cherries –
This delicious fruit is high in antioxidants that protect against heart
disease, diabetes, and arthritis. Tart cherries also help reduce inflammation
in the body and relieve pain from gout.
2. Cranberries – High in antioxidants and proanthocyanidins, cranberries
have been proven to prevent bacteria from adhering to the urinary tract wall
and reduce inflammation in the body.
3. Red bell peppers – Bell peppers are low in calories and fat and high in vitamin C
and fiber. Eating bell peppers has been linked to increased immunity, improved
digestion, lower cholesterol, and a decreased risk of colon cancer.
4. Tomatoes – High in the antioxidant lycopene, tomatoes helps to reduce
damage to our cells and decrease the risk of cardiovascular disease and
diabetes.
5. Beets –
This low calorie veggie is high in fiber, folate, and vitamins A, C, and K. Beets optimize
digestive health, decrease inflammation, and help fight heart disease.
Other Red Foods are: Other
delicious red foods include strawberries, raspberries, watermelon, pink
grapefruit, pomegranate, red kidney beans, red apples, red grapes, red pears,
radishes, radicchio, red onions, red potatoes, and rhubarb.
ORANGE FOOD
Orange foods are high in antioxidants such as vitamin C, carotenoids,
and bioflavonoids. Eating orange foods has been linked to
skin and eye health, increased immunity, decreased risk of cancer, and a
healthy heart. A few of our favorite orange foods include:
1. Carrots –
Carrots are high in vitamin A, which helps maintain the integrity of the skin,
and beta carotene, which has been associated with boosting the immune system
and potentially reducing the chances of skin cancer.
2. Oranges – This fruit is high in vitamin A and C,
which has been linked to increased immunity, heart health, and healthier skin.
Also high in magnesium and fiber, oranges can help strengthen bones and improve
digestion.
3. Sweet potatoes – Often touted as one of the
healthiest veggies we can eat, sweet potatoes are high in fiber, vitamins A and
C, iron, and antioxidants. Eating sweet potatoes has been shown to promote
healthy skin, increased immunity, and a decreased risk of cancer.
4. Peaches – High in vitamin A, C, E, K, and fiber,
peaches have been shown to help prevent cellular damage, promote healthier
digestion, reduce inflammation in the body, and help reduce your risk of cancer.
Other Orange Foods: A few other orange foods to try
include apricots, cantaloupe, Cape gooseberries, golden kiwifruit, mangoes,
nectarines, papayas, persimmons, tangerines, butternut squash, and rutabagas.
YELLOW FOOD
Pineapple, yellow peppers, corn, star
fruit, and other yellow foods contain nutrients that promote good digestion and
optimal brain function. High in alpha- and beta-carotenes, yellow foods have
also been linked to increased immunity, a decreased risk of some cancers, and healthy
eyes and skin. Grab these yellow foods on your next shopping trip:
1. Pineapple – Cholesterol and fat-free, pineapple is
high in bromelain, an enzyme that helps regulate and neutralize body fluids and
aids in digestion. Its high vitamin C content has also been linked to decrease
in heart disease, cancer, cataracts, and stroke.
2. Yellow peppers – High in vitamin C and A, yellow
peppers have been linked to increased immune system and healthy skin. Yellow
peppers are also high in carotenoids, which help protect from heart disease.
3. Star fruit – Caramobla, or more commonly known as
start fruit, is high in high in vitamin C and calcium. This fruit has been
linked to increased immunity, bone health, and muscle contractions.
Other Yellow Foods: Try some of the other delicious yellow
foods like yellow apples, yellow figs, grapefruit, golden kiwifruit, lemon,
yellow pears, yellow watermelon, yellow beets, yellow tomatoes, and yellow
winter squash.
GREEN FOOD
Green fruits and vegetables contain
varying amounts of phyto-chemicals such as lutein and indoles.
Benefits include a lower risk of some cancers, improved eye health, rejuvenated
musculature and bone, and strong teeth. Stock up on these healthy green foods:
1. Broccoli – High in calcium and iron, this veggie has
been linked to stronger teeth, bones, and muscles, and a decreased risk of
cancer.
2. Spinach – This leafy green is high in antioxidants
and vitamin K, which helps strength bones.
3. Kiwi – Kiwi is high in folate, vitamin E, and
glutathione, which all help decrease the risk of heart disease and promote
optimal overall health.
Other Green Foods: Other healthy green foods include
avocados, green apples, green grapes, honeydew, limes, pears, artichokes,
arugula, asparagus, broccoflower, broccoli rabe, Brussels sprouts, Chinese
cabbage, green beans, green cabbage, celery, chayote squash, cucumbers,
endives, leafy greens, leeks, lettuce, green onions, green peppers, peas, snow
peas, sugar snap peas, watercress, and zucchini.
BLUE/PURPLE FOOD
These colorful foods get their bright
hue from anthocyanins, which have been linked with antioxidants and anti-aging
properties in the body. Blue and purple foods help promote bone health, and
have been shown to lower the risk of some cancers, improve memory, and increase
urinary-tract health. The main benefit of blue and purple foods is increased
circulation. A few of our favorite blue/purple foods are:
1. Blueberries – Blueberries are high in fiber, vitamin E and C, and antioxidants. Eating blueberries has been
linked to improved cholesterol, increased urinary-tract health, and a boost in
brain activity.
2. Blackberries – These nutrient-packed berries are
high in fiber, vitamin K (promotes calcium absorption and bone health), and
high in antioxidants that improve overall health. Research has also linked
blackberries to increased immunity, improved heart health, lower cholesterol,
and decreased cancer risk.
3. Plums – Plums are high in vitamin B, which helps
metabolize carbohydrates, proteins, and fat. High in vitamin K, plums also help
promote bone health.
4. Eggplant – In addition to being high in fiber (8
percent of your daily needs), eggplant is also high in vitamin C, calcium, and
phosphorus which promote strong bones and teeth.
Other Blue/Purple Foods: Other blue and purple foods to try are
black currants, dried plums, elderberries, purple figs, purple grapes, raisins,
purple asparagus, purple cabbage, purple carrots, black salsify and purple-fleshed
potatoes.
WHITE FOOD
While many white
foods are refined, like white bread and white rice, there are a lot of white
foods that are packed with nutrients. White fruits and veggies have been linked
to lower cholesterol, decreased blood pressure, and a lower risk of heart
disease. The key benefit of white foods is increased immunity. Eating white
foods helps enhance the immune system, the lymph systems, and aids in cellular
recovery. Here are a few of our go-to white foods and their specific benefits:
1. Garlic – In the same family as chives and onions,
this powerful, potent food has been linked to heart health and decreased cancer
risk. Garlic also has anti-microbial compounds.
2. Onions – In addition to having powerful
sulfur-bearing compounds that work as anti-microbial agents (similar to
garlic), onions have also been shown to help lower blood sugar levels and
improve heart health by lowering blood pressure and cholesterol. Onions are also
high in the flavonoid quercetin, which has been linked to cell protection and
slower tumor growth.
3. Cauliflower – High in powerful antioxidants such
as manganese and vitamin C. This healthy food has also been linked to
increased immunity.
Other White Foods: A few other healthy white foods
include ginger, turnips, and jicama, white corn, turnips, shallots, white
potatoes, parsnips, mushrooms, kohlrabi, Jerusalem artichoke, white peaches,
and white nectarines.
Enjoy every food and thank god for every meal as they benefit you in multiple ways..
Stay connected and stay healthy..!!! Happy Eating..!!!
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