Preliminary data from Survey 3.0 revealed that eating the daily recommended number of fruits and vegetables was a challenge many of us faced. Help us identify more data like this by taking Survey 4.0 HERE.
Incorporating the colors of the rainbow into your diet is a powerful way to boost your health and wellbeing. Each color in fruits and vegetables represents different nutrients and health benefits. By diversifying your plate with a variety of colorful produce you can enhance your overall health.
The Colors and Their Benefits:
Red: Lycopene, Betalain, Ellagic Acid
Red fruits and vegetables are packed with powerful antioxidants like lycopene and ellagic acid. These nutrients help reduce the risk of cancer and support heart health. Examples include:
Watermelon, tomatoes, grapefruit, beets, and red bell peppers
Orange/Yellow: Carotenoids, Flavonoids
These colors are rich in carotenoids and flavonoids, which promote eye health, enhance the immune system, and support skin health. Common orange and yellow produce includes:
Carrots, mangos, oranges, pumpkins, bananas
Green: Chlorophyll, Isothiocyanates, Isoflavones
Green vegetables are vital for detoxification, improving blood and bone health, and providing anti-cancer properties. They include:
Spinach, avocados, kale, broccoli, green herbs like mint and basil
Blue/Purple: Anthocyanins, Resveratrol
These vibrant colors are known for their anti-aging properties, improving brain function, and reducing inflammation. Look for in:
Blueberries, purple grapes, eggplant, blackberries
White/Brown: Anthoxanthins, Allicin
White and brown fruits and vegetables might seem plain, but they are full of antioxidants that boost the immune system and improve heart health. Examples include:
Garlic, onions, mushrooms, potatoes
Tips for Including More Colors
Aim for at least two different colored fruits or vegetables at every meal.
Don't stress about getting every color every day; focus on variety over the week.
Use frozen produce to add more colors to your meals, as they are often just as nutritious as fresh.
When dining out, choose dishes that are rich in vegetables and fruits.
Eating the rainbow is not only beneficial for your health but also makes your meals more visually appealing and enjoyable. By including a variety of colorful fruits and vegetables in your diet, you can ensure you're getting a broad spectrum of nutrients essential for optimal health. Start today by adding more colors to your plate and experience the benefits of a rainbow-rich diet.
Did you miss the nutrition talk hosted by the Life Project in June? Visit our YouTube page to watch the full recording:
https://www.youtube.com/@LakeNonaLifeProject
Be a Part of the Lake Nona Story and help us identify helpful insights into the health and wellbeing of our community by clicking here: