“Eat your greens!” We’ve all heard it. But what about all the other colors of the rainbow? The reds, blues, yellows, and purples are just as important when it comes to a well-rounded, nutritious diet! While it’s great to get your greens in everyday, it’s just as important to eat all the others colors on the daily to ensure you’re properly nourished with all the antioxidants and vitamins your body needs to thrive!
We’ve broken down each color and how they help your body to function below:
Red & Pink
Red and pink vegetables have compounds like anthocyanidins and lycopene that can help reduce your cancer risk, while also boosting your immune system, brain, and heart health. Try incorporating foods like apples, pink grapefruit, red bell peppers, cranberries, cherries, grapes, plums, pomegranates, raspberries, strawberries, and tomatoes into your diet!
Orange vegetables are high in the antioxidant beta carotene, which can protect your eyesight and minimize your risk of lung cancer. Beta carotene is also a form of Vitamin A, making it great for your skin as well! When you incorporate enough beta carotene into your diet, it can prevent oxidative free-radical damage to your skin, as well absorb UV light (aka a natural sunscreen...it's a win-win!). Try incorporating foods like carrots, sweet potatoes, cantaloupes, and pumpkin into your diet.
Yellow vegetables contain lutein and zeaxanthin which are great for eye, skin, brain, and heart health. Certain yellow foods such as mangos and bananas are also beneficial to the skin because of the high levels of Vitamin A in them! Try incorporating foods like apples, pears, yellow bell peppers, lemons, pineapples, and summer squash into your diet.
Blue and Purple
Blue and purple foods contain anthocyanins and resveratrol which are known for anti-inflammatory, anti-viral, and prevention of cancer! They are so filled with antioxidants that they rank even higher than green veggies when it comes to disease fighting and anti-aging flavonoids. Try incorporating foods like blueberries, blackberries, cabbage, purple cauliflower, eggplant, grapes, plums, and prunes into your diet.
And last but not least, green vegetables! These are filled with chlorophyll and isoflavones, which are known for its anti-inflammatory factors and vital for liver, brain, and heart health. Try incorporating foods like asparagus, avocados, green bell peppers, broccoli, brussells sprouts, cucumbers, edamame, leafy greens, limes, and zucchini into your diet.
It’s easy to get trapped into a routine with your food and only sticking to certain fruits and vegetables. Try planning out your meals at the beginning of each week so you can go into your grocery shopping with an idea of which new veggies you’ll try for the week! Research which foods are in season and remember to try a little from each color group for a healthy and well rounded diet.