In a nutshell, eating a rainbow refers to including a variety of colour in your daily food choices. It’s an attempt to remind us to switch things up if we have a tendency to eat the same foods over and over again. Are we eating carrots, onion, apples and bananas day after day and week after week? Don’t get me wrong, that is really good! However, the more varied our diet, the more vitamins and minerals we introduce to our bodies.
Each colour comes with unique nutrients. For example:
- Purple: cabbage, eggplant, grapes. Contain anthocyanines, a powerful antioxidant that helps fight inflammation, heart disease and supports the immune system.
- Blue: blueberries, blackberries. Rich in flavonoids. They offer benefits similar to purple foods. Some studies show that these foods are beneficial in slowing cancer and promoting a healthy heart.
- Green: kale, spinach, green pepper. Source of a wide variety of vitamins and minerals such as A,C, K and E, iron and zinc. There is a long list here! They are a big supporter of the immune system and prevent oxidative damage to cell.
- Yellow/Orange: yellow pepper, sweet potatoes, squash, pineapple. These are super foods for your eye health as they contain zeaxanthin and lutein.
- Red: tomatoes, strawberries, cranberries. Capsaicin, lycopene, and loads of vitamin C reside in these fruits. It helps inflammation, your immune system and blood sugar levels.
- White: cauliflower, mushrooms, onions and garlic. Again, there are a wide variety of nutrients packed in these unassuming foods. Garlic packs a wallop of flavour considering it’s size. These are great infection fighters, adding minerals like selenium and potassium to help our hearts, thyroid and immune system.
Not only does eating a rainbow help improve your overall health, it makes eating more exciting. Variety is the spice of life after all!
By: Lisa Darchiville
Lisa is a Holistic Nutritionist and Caterer. Through consultation, cooking workshops and catering, she demonstrates that healthy food can be healing and delicious!