Benefits of eating Rainbow Diet

It has been said that colorful foods lead to a healthier diet. With more colorful vegetables and fruits, your diet includes more nutrients. In simple words, to have a healthy dinner, add different colors of fruits and vegetables. There is no second thought that rainbow food stimulates our appetite, and colorful vegetables and fruits play a vital role in it.

Covid-19 has taught us to appreciate the antioxidants and vitamins that help our bodies increase their immune system. To illustrate the importance of a healthy diet, health experts often advise you to “eat colorful foods.

Each color represents a different set of nutrients and phytochemicals that can benefit your health. The following sections contain details of sample foods, their major vitamins, phytonutrients, minerals, and health benefits of colorful foods.

1. Red and Dark Red

Red-dark red fruits and vegetables contain a lot of health benefits. They are anti-inflammatory and contain a lot of antioxidants. It decreases the risk of high blood pressure and thus benefits heart health. The nutrients support athletic performance through increased oxygen uptake in the body. One of the major benefits of red and dark red fruits and vegetables in reducing the risk of certain cancers.

Some of the red and dark red fruits and vegetables are-

• Beets
• Tomatoes
• Watermelon
• Pink guava
• Grapefruit

2. Orange and Yellow

Orange and yellow fruits and vegetables are high in nutrients that support eye health. They are anti-inflammatory, contain a lot of antioxidants, and lower the risk of cancer.

Some of the orange and yellow fruits and vegetables are-

• Carrots
• Sweet potatoes
• Mangoes
• Yellow peppers
• Pineapple
• Bananas
• Pumpkin
• Winter squash
• Orange
• Corn

3. Green

Green vegetables and fruits are always highly recommended by dieticians as they contain a lot of health benefits. They are anti-inflammatory and contain a lot of antioxidants. They also reduce the risk of heart disease and cancer.

Some of the green fruits and vegetables are-

• Spinach
• Kale
• Broccoli
• Green cabbage
• Green apples
• Kiwi
• Pears
• Olives
• Brussels sprouts
• Spinach

4. Blue and Purple

Blue and purple fruits and vegetables lower the risk of neurological disorders and certain cancers. They also improve brain function and benefits heart health. They are anti-inflammatory and contain a lot of antioxidants. Blue and purple fruits and vegetables reduce your risk of type 2 -diabetes.

Some of the blue and purple fruits and vegetables are-

• Blackberries
• Grapes
• Red/Purple cabbage
• Eggplant
• Plums
• Blueberries
• Elderberries

5. White and Brown

White and brown fruits decrease the risk of cancers like colon and benefit heart health. They are anti-inflammatory and contain a lot of antioxidants.

Some of the white and brown fruits and vegetables are-

• Cauliflower
• Garlic
• Leeks
• Rice
• Sugar
• White beans
• Cashews
• Sesame seeds
• Onions
• Mushrooms
• White potatoes

To try to eat a rainbow diet, work on adding at least two or three colorful vegetables and fruits to each meal and at least one or two at each meal. Colorful foods Diet together make healthy eating by making sure you eat a few colored fruits or vegetables at each meal; you establish good health by adding essential nutrients, vitamins, minerals, and antioxidants.
So, say yes to food rich in colors and nutrients, and see the magic.