Advocates for healthy eating frequently advise us to “eat the rainbow”, but what does this include and why is it so crucial?
This succinct, three-word expression serves as a straightforward reminder for us to include a variety of fruits and vegetables in our diets. This not only improves the aesthetics of our plates but also boosts the intake of vitamins and minerals, or micronutrients, that our bodies require to function properly.
Making healthier decisions throughout the day can be aided by reminding ourselves to “taste the rainbow.” It’s encouraging to know that we can make sure our bodies are getting enough vitamins and minerals simply by including a range of colourful produce in our diets without having to put in a lot of work or thought. So, let’s get in our kitchens and make some vibrant works of art!
What is the Rainbow Diet?
The rainbow diet is a thorough and holistic health manual that explains the energetic and physical characteristics of foods using their colours. Surprisingly, Eastern tradition holds that longevity and well-being depend on the harmony of the elemental energies symbolised by the colours of the rainbow.
Plants have substances called phytochemicals and consuming a lot of foods rich in phytochemicals, such as whole grains and cereals, colourful fruits and vegetables (yellow, orange, red, green, white, blue, and purple), as well as beans, may reduce our chance of developing some severe health conditions. Depending on the food’s colour and type, phytochemicals have different effects. They might serve as antioxidants or nutrition guardians, or they might stop carcinogens (substances that cause cancer) from developing.
RED
The pigment lycopene makes up the red colouring in many foods, rich in Vitamin A,C and K, folate, antioxidants and fibre. They work as antioxidants, improve heart health and reduce risk of certain cancer.
Colour your meal red with:
Tomatoes
Cherries
Water Melon
Grape
Apples
Strawberries
ORANGE/YELLOW
Yellows and orange are uplifting for our mood as well as the health of our skin, eyes, bones, and hair. Yellows are rich in carotenoids and bioflavonoids, both of which aid in the battle against cancer. They also help maintain eye and heart health, lower risk of cancer and improve gut health.
Add yellow/orange to your meals with
Lemon
Orange Carrots
Sweet Potatoes
Pineapples
Banana
Corn
Pumpkin
Mango
Yellow peppers
Bite on a banana, mango, pineapple, peach, or musk to reap the benefits of the yellow and gain power, radiant skin, and strong hair!
GREEN
There is no denying that our greens are crucial for good health. They are filled with a number of the most important nutrients, including manganese, vitamins B, C, E, and K, calcium, potassium, fibre and folate. Chlorophyll, a pigment present in the green parts of plants, aids in removing toxins improving gut and skin health and neutralising free radicals.
Add greens to your meal with:
Spinach
Kale
Broccoli
Cabbage
Peas
Asparagus
Avocado
BLUE/PURPLE
Blue-coloured foods are full of antioxidant-rich compounds called anthocyanins. Anthocyanins contain anti-inflammatory and anti-carcinogenic characteristics that largely aid in the fight against cholesterol, heart disorders. They are rich in Vitamin B6, C and K, manganese and fibre. These meals are said to decrease risk of neurological disorders, improve brain function, reduce type 2 diabetes, strengthen other antioxidants your body naturally produces and promote immunity.
Increase your much needed blue-purple intake with:
Blueberries
Eggplant
Black Grapes
Plum
Purple Cabbage
WHITE/BROWN
Although the items in this category might not be colourful, they are nevertheless nutrient-rich. The anthoxanthins in these foods help boost immunity and reduce the risk of colon cancer. Loaded with nutrients, in the form of calcium, proteins, and beneficial bacteria called probiotics in Greek yoghurt or vitamin C, vitamin K, folate, and fibre, these visibly less appealing foods improve digestion and aid in weight loss.
Healthy white/brown food choices are:
Cauliflower
Garlic
Onion
Mushrooms
Radish
Soy Bean
Rice
Eating the rainbow is fantastic because it’s simple to do. Indulging in colourful fruits and vegetables frequently has a lot of advantages and almost no drawbacks. We may improve your health by providing our body with a range of vitamins, minerals, and phytochemicals by including a variety of colours in our diet.
Try to include two to three different fruits or vegetables at each meal and at least one at each snack if you want to eat the rainbow. Even while you don’t have to consume foods of every colour every day, aim to incorporate them into your diet occasionally each week.
