Eat the Rainbow
Phytochemicals give fruits and vegetables their different colors. Plants produce phytochemicals for protection against fungi, bacteria, and viruses. Phytochemicals are anti-oxidants.
Anti-oxidants protect us from free radicals. Free radicals are created by the chemical reactions in our bodies and also from different aspects of our environment. Tobacco use, diets high in processed and sugary foods, and obesity all increase the rate of free radical formation. Free radicals cause damage to our cells and can lead to cancer.
Eating more fruits and vegetables helps to keep our cells healthier, improves the health of our gut microbiome, and can reduce the risk of cancer. (read more about the gut microbiome in the Gut Health section of this website under the Learn More tab)
Red - Lycopene … Red peppers, Red onions, Beets, Tomatoes, Strawberries, Raspberries, Cherries, Apples…
Orange and Yellow - Carotenoids and Flavonoids … Carrots, Yellow/ Orange peppers, Winter squash (butternut, acorn), Sweet potatoes, Oranges, Bananas, Tangerines, Peaches…
Blue and Purple - Anthocyanins … Blueberries, Blackberries, Plums, Eggplant, Purple cabbage…
White and Brown - Allicin and Flavonoids … Onions, Cauliflower, Garlic, Leeks, Parsnips, Daikon radish, Mushrooms…
Eat the rainbow to maximize the variety of Vitamins, Minerals, and Antioxidants in your diet.
Tips to eat more fruits and vegetables:
Think in twos. Try to eat two servings for breakfast, two at lunch, and two at dinner.
Snack on fruit and veggies. Keep these washed, cut, and ready to eat in the fridge for increased convenience.
Look at your grocery cart. Try to maximize the colors of your produce. If most of your items are the same one or two colors, swap out a few to increase the variety of colors.
Taking multi-vitamins and supplements do not have the same health benefits as eating these whole foods. The whole foods contain phytochemicals, fiber, and water. Fiber improves digestion and improves the health of your gut microbiome. Their high in water content helps to keep us well hydrated and regulates our appetite.