Eat A Rainbow

All fruits and vegetables contain a wide range of vitamins,minerals,phytochemicals, dietary fibre,and water.The phrase "eat a rainbow" of fruits and vegetables is a simple way of reminding you to get as much color variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients.

The colours of fruits and vegetables are a small clue to what vitamins and nutrients are included.  Since the same chemical gives the food its color, typically the foods of that color have many of the same healthful components .By getting a variety of different coloured fruits and vegetables, you are guaranteed a diverse amount of essential vitamins and minerals.The nutrients found in fruits and vegetables have a significant impact on our health.

What Gives Them Their Colour?

The plant chemical known as phytochemical gives fruits and vegetables their colour and flavour.

These wide array of bright colors that give fruits and vegetables their visual appeal come from three main types of plant pigment; carotenoids, which give orange and yellow colours; flavonoids, which provide blue and red colours; and chlorophyll, which makes greens green. These colourful compounds provide protection for plants against diseases and also provide health and nutritional benefits for us.

Red Fruits and Vegetables

The nutrients contained in red fruits and vegetables are anthocyanin,lycopene,ellagic acid,quercetin,hesperidin,Vitamin A and C,electrolytes.

Anthocyanin

Anthocyanin is a plant compound that acts as an effective antioxidant within the human body.It also has powerful anti-inflammatory properties.

Lycopene

Lycopene contains antioxidants and anti-cancer properties. Lycopene helps reduce damage from free radicals in your body and it also prevents heart disease, cancer, prostrate problems, and reduces the skin damage from the sun.

Ellagic Acid

Ellagic acid is a natural phenol antioxidant found in numerous fruits and vegetables. It has antiproliferative and antioxidant properties.

Quercetin

Quercetin is a flavonoid (plant pigment) commonly found in fruits and vegetables that possesses potent antioxidant.

Hesperidin

Hesperidin is a naturally occurring bioflavonoid, a compound in plants with antioxidant properties.

Vitamins A & C

These two vitamins are important for the health of skin, hair and nails, as well as immune system.

Electrolytes

Electrolytes are key for hydration and for healthy blood pressure regulation.The electrolytes found in red fruits and vegetables are sodium and potassium.

Health Benefits Of Red Fruits And Vegetables

The nutrients found in red fruits and vegetables

• Reduce the risk of prostate cancer,
• Lower blood pressure
• Reduce tumor growth
• Lower LDL cholesterol levels
• Scavenge harmful free-radicals,
• Support joint tissue in arthritis cases.
• Improve memory function
• Encourage cellular renewal in the body
• Make the Heart healthy
• Improve Skin health
• Improve eye health
• Improve Urinary tract health

Examples Of Red Fruits and Vegetables 

Beets, Cherries,Cranberries,Guava
Papaya,Redgrapefruit,Pomegranates Radicchio,Radishes,Raspberries,Red apples,Red bell peppers ,Red chili peppers,Red grapes,Red onions,Red pears, Red peppers,Redpotatoes, Rhubarb,Strawberries Tomatoes,Watermelon.

Orange Fruits and Vegetables

The nutrients in orange fruits and Vegetables are beta carotene,Vitamin A,Vitamin C and potassium

Beta-carotene

 The best-known nutrient in orange foods is beta carotene, a powerful antioxidant which gives sunny fruits and vegetables their brilliant color.

Vitamin A

Beta carotene is a precursor for vitamin A, which is commonly referred to as retinal, retinol and retonoic acid. Vitamin A is important for night vision, as an antioxidant can neutralize the damaging free radicals in the body, and is crucial in the health of your immune system.

Vitamin C

Orange foods are chockfull of vitamin C, an antioxidant which boosts the immune system, protects against cardiovascular disease and helps rebuild collagen in the skin.

Potassium

Heart healthy, key for balanced blood pressure and for hydration too.

Health Benefits Of Orange Fruits And Vegetables

The nutrients found in orange fruits and vegetables

• Prevent cancer
• Prevent heart disease
• Strengthen vision.
• Protects skin from sun damage
• Boost the immune system
• Reduce age-related macula degeneration Reduce the risk of prostate cancer
• Lower LDL cholesterol 
• Lower blood pressure
• Promote collagen formation and healthy joints
• Fight harmful free radicals
• Encourage alkaline balance
• Build healthy bones.

Examples Of Orange Fruits And Vegetables

cantaloupe, peaches, oranges, guava, papaya, persimmons, kumquat and mangoes.

Yellow Fruits and Vegetables

Yellow fruits and vegetables are teeming with carotenoids,bioflavonoids and vitamin C

Carotenoids 

Carotenoids are water soluble plant pigment that function as antioxidant

Bioflavonoids 

Bioflavonoids are water soluble plant pigment that function as antioxidant.

Vitamin C

Vitamin C is antioxidant which boosts the immune system, protects against cardiovascular disease and helps rebuild collagen in the skin.

Health Benefits Of Yellow Fruits And Vegetables

The nutrients found in yellow fruits and vegetables

• Keep our teeth and gums healthy,
• Help to heal cuts,
• Improve the mucus membranes
• Help to absorb iron,
• Prevent inflammation,
• Improve circulation
• Prevent heart disease.
• improve vision
• Boost immune system
• Aid digestion
• Keep the heart healthy
• Maintenance of healthy skin,
• Wound healing
• Strengthen the bones and teeth.
• Help eliminate toxins
• Improve blood health
• Improve the flow of bile and other digestive juices, which can assist in the break down of fatty foods.
• Assist with weight control
• Eliminate and reduce indigestion and gas build up.
• Reduce age-related macula degeneration Reduce the risk of prostate cancer
• Lower LDL cholesterol 
• Lower blood pressure
• Promote collagen formation and healthy joints
• Fight harmful free radicals
• Encourage alkaline balance
• build healthy bones.

Examples Of Yellow Fruits And Vegetables

lemons, plantains, pineapple, star fruit, yellow winter and summer squash, squash blossoms, yellow peppers, corn, quince and bananas.

Green Fruits and Vegetables

The nutrients contained in green fruits and vegetables are chlorophyll, sulforaphane,indole,fiber, folate,Vitamin B,Vitamin K and minerals.Some of the yellow green vegetables have carotenoids, lutein and zeaxanthin.

Chlorophyll

 Chlorophyll is a phytonutrient that oxygenates & detoxifies the blood. It is rich in enzymes and high in amino acids. It alkalizes the body ( more on pH here) , is anti-inflammatory & is an antioxidant. It has been shown to repair damaged DNA and speed up the healing process of wounds.

Sulforaphane

Sulforaphane is a phytochemical which has anti-cancer and anti-microbial properties.

Indole 

Indole is a disease-fighting nutrient in food that may decrease the risk of developing a diverse array of diseases such as cystic fibrosis, hypertension, diabetes and several forms of cancer.

Folate

Folate is a vitamin that produces red blood cells and DNA, keeps the nervous system healthy and is important in early pregnancy to prevent neural tube defects.

Vitamin B 

Vitamin B is a water soluble vitamin which is important for growth and repair of tissues, especially the skin and eyes and helps release energy from food.

Iron

Iron helps red blood cells carry oxygen around the body and prevents anaemia.

Magnesium 

Magnesium provides structure for healthy bones and is essential for muscle and nerve function.

Vitamin K 

Vitamin K is essential for blood clotting.

Carotenoids 

Carotenoid is a water soluble plant pigment that function as antioxidant.

Lutein

Lutein, nicknamed “ the eye vitamin ,” is a type of carotenoid antioxidant that is most well-known for protecting eye health.

Zeaxanthin

Zeaxanthin is an antioxidant pigment that gives a lot of vegetables and fruits their distinctive taste and color.

Health Benefits Of Green Fruits And Vegetables

The nutrients found in green fruits and vegetables

• Oxygenate and detoxify blood
• Alkalize the body
• Speed up healing of wounds
• maintain strong bones and teeth
• Help to prevent cataracts and eye disease
• Help to prevent osteoporosis.
• Reduce cancer risks
• Lower blood pressure
• Lower LDL cholesterol levels,
• Normalize digestion time
• Support retinal health and vision
• Fight harmful free-radicals
• Boost immune system activity.

Examples Of Green Fruits And Vegetables

Artichokes,Arugula,Asparagus,Avocados,Broccoflower,Broccoli,Brussel sprouts,Celery,Chayote squash,Chinese,Cabbage,Cucumbers ,Endive,Green apples,Green beans,Green cabbage,Green grapes,Green onion,Green pears,Green peppers ,Honeydew,Kiwifruit Leafy greens , Leeks,Lettuce,Limes,Okra,Peas,Snow Peas,S pinach ,Sugar snap peas,Watercress,Zucchini.

Blue/Indigo/Violet Fruits And Vegetables

The nutrients contained in Blue/indigo and violet fruits are anthocyanins, resveratrol and Vitamin C.

Anthocyanin

Anthocyanin is a plant compound that acts as an effective antioxidant within the human body.It also has powerful anti-inflammatory properties.

Resveratrol

Resveratrol is an antioxidant found which slow aging and fight cancer, diabetes,obesity, heart disease.

Vitamin C

Vitamin C is an antioxidant which boosts the immune system, protects against cardiovascular disease and helps rebuild collagen in the skin.

Health Benefits of Blue,Indigo And Violet Fruits And Vegetables

The nutrients found in blue/indigo and violet fruits and vegetables

• Fight inflammation
• Improves the bodies ability to absorb calcium and other nutrients
• Lower LDL cholesterol (which is the “bad” cholesterol)
• Support eye health, specifically for the retina
• Boost immune system activity
• Support healthy digestion for the GI tract
• Acts as anticarcinogens (battles cancer causing cells) especially throughout the digestive tract
• Reduce tumor growth
• Limits the activity of cancer cells throughout the body
• Great for their anti-aging properties
• Improve circulation
• Prevent blood clots
• Prevent heart disease
• Help memory function
• Improve urinary tract health
• Support healthy digestion
• Improve calcium and other mineral absorption
• Fight inflammation

Examples Of Blue, Indigo and Violet Fruits And Vegetables

Eggplant,Cabbage,Endive,Asparagus,Carrots

Plums,Blueberries,Blackberries,Currants

Grapes,Elderberries,Prunes,Raisins

Eating healthfully is simpler when you know what the colours of vegetables indicate about their nutritional value.

You will notice that some of the benefits and some of the colors overlap, so don't be too stringent on getting one of each color.

       

                  Just eat a great variety!


 

Blessings and Health!