Why do health experts encourage us to “eat the rainbow?” It’s because eating a rainbow of produce (no, not Skittles) is one of the best things we can do for our bodies.
The variety of vitamins, minerals, antioxidants and phytochemicals in fruits and veggies have enormous healing powers, so a colorful plate generally means a more nutritious plate. While the advice to “eat the rainbow” is often used with kids, adults need a diversity of foods in their diets, too!
We tend to be more motivated to eat well when we understand the impact that foods have on our bodies. So, let’s take a few minutes to learn more about each color group and how it helps us stay healthy.
Supports heart, memory and urinary tract health. Red fruits and veggies also help prevent cancer.
Good examples of red fruits and vegetables are tomatoes, cranberries, apples, red onions, watermelon, grapefruit, cherries, red peppers, pomegranates, beets and raspberries.
Feeling adventurous? Go for guava!
ORANGE & YELLOW
Support eye health, immune function and healthy growth and development
Good examples of yellow and orange fruits and vegetables are clementines, carrots, oranges, squash, pumpkin, pineapple, lemon, bananas, peaches, corn, cantaloupe and sweet potatoes.
Feeling adventurous? Make a mango smoothie!
Helps to reduce the risk of cancer, promote vision health, and maintain strong bones
Good examples of green fruits and vegetables are spinach, lettuce, grapes, kiwi, avocados, cucumber, zucchini, kale, brussel sprouts and broccoli.
Feeling adventurous? Bring home some Bok Choy!
BLUE & PURPLE
Help improve cognitive function, support healthy aging and fight cancer. The darker the pigment, the better!
Good examples of blue and purple fruits and vegetables are blueberries, blackberries, eggplant, figs, plums and grapes.
Feeling adventurous? Acai is full of antioxidants!
Supports healthy bones, the circulatory system, and arterial function
Examples of white fruits and vegetables include mushrooms, garlic, cauliflower, pears, potatoes and onions.