Eating the rainbow is a fundamental healthy eating tip. Consuming a variety of vegetables will get you the vitamins and minerals you need. Each color has benefits you do not want to miss.
How Many Groups Are There?
Five. In the rainbow approach, vegetables can be divided into 5 categories:
1. Red
2. Purple/ Blue
3. Orange/ Yellow
4. Green
5. White/ Brown
Why Divide By Colors?
To ensure a variety. Choosing produce — from red to violet — helps you to fill your plate with minimally processed food. Each color stands for unique chemicals used to fight diseases (phytochemicals).
What Do The Colors Mean?
For example, yellow and orange vegetables (yellow corn, butternut squash, for example) are high in vitamins C and A. Green veggies (spinach, kale, avocado) are high in vitamins K, B, and E. Purple beets or eggplants are high in vitamins C and K
1. Red
Two important components of red vegetables are flavonoids and carotenoids. They are antioxidants, helping you to soak up damaging free radicals which were produced during exercising. Overall, they may help with heart health, graceful aging and reduce the risk of diabetes.
-) Examples: Peppers, Tomatoes
2. Purple/ Blue
Anthocyanins are a type of flavonoid and the big contributors to vivid blue and darker colors in produce. Similar to the red group, they may support healthy aging by boosting memory, improve cardiovascular disease biomarkers and help to fight inflammation.
-) Examples: Eggplant, Beets
3. Orange/ Yellow
Orange-hued veggies offer plenty of beta-carotene, a powerful antioxidant, plus vitamin A and often vitamin C.
Beta-carotene is needed to produce vitamin A, and helps with healthy skin, well-functioning joints, our immune system, and good eyesight.
-) Examples: Pumpkin, Carrots
4. Green
Chlorophyll, the pigment that makes plants green, is loaded with antioxidant power that promotes well-being. The compounds found in green vegetables likely support different body systems. They aid with tissue healing, improve nutrient absorption, and boost the immune system.
5. White/ Brown
Although not technically a color of the rainbow, white plants promote a range of health benefits and should also be part of a healthy diet. White and brown vegetables keep bones strong, help lower cholesterol and reduce inflammation.
-) Examples: Mushrooms, Cauliflower
Do I Need Them Every Day?
Eating all 5 groups on one day might be a very ambitious goal. You will be fine eating vegetables of each color in the course of a week.
Use this simple method to ensure a balanced fueling approach full of fresh, varied produce.