Eating the rainbow is a simple and effective way to ensure that you are getting a variety of nutrients in your diet. Fruits and vegetables of different colours contain different phytonutrients, which are plant compounds that have many health benefits.
Here is a breakdown of the different colours of the rainbow and the types of phytonutrients they contain:
- Red: Lycopene and anthocyanins, which have been linked to a reduced risk of heart disease, cancer, and cognitive decline. Good sources of red fruits and vegetables include tomatoes, strawberries, raspberries, beets, and red peppers
- Orange and yellow: Carotenoids, which are important for vision, skin health, and immune function. Good sources of orange and yellow fruits and vegetables include carrots, sweet potatoes, pumpkins, mangoes, oranges, and peaches
- Green: Lutein and zeaxanthin, which protect eye health, and chlorophyll, which has antioxidant and anti-inflammatory properties. Good sources of green fruits and vegetables include broccoli, spinach, kale, lettuce, green beans, and cucumbers
- Blue and purple: Anthocyanins, which have antioxidant and anti-inflammatory properties. Good sources of blue and purple fruits and vegetables include blueberries, blackberries, plums, grapes, and eggplant
Therefore, we could state that conscious variety is the key, but no obsessive planning. Seasonality is extremely important from two perspectives. The first is economical and hence affordability as the fruits and vegetables that are in season are more affordable. Secondly, it is a natural rotation of variety which takes away the toll of constant planning.
Making the effort to include colourful veggies and fruits also gets us into the habit of understanding that calories are not all about baked and cooked rice and pasta, and oils, and proteins, and weighing ingredients. That may be important in some instances under the supervision of a dietitian, but to eyeball something and develop an innate ability to approximate our food, makes it more enjoyable.
So eating the rainbow should be about fun colours and fun acts in itself.
