Remember ROY G BIV? It's important to eat a variety of colors in your produce on a regular basis. Eating all the colors of the rainbow throughout the day and week will provide you with essential vitamins and minerals that your body needs to stay healthy and to function properly. The different colors in your produce hold different nutrients. Eating all the colors of the rainbow is the best way to be sure you're getting the nutrients that your body needs.
Here are a few ways that different colors in your produce can improve your health:
-Red/Pink: Antioxidants that may help to keep your heart healthy and reduce the risks of some forms of cancer.
Examples: Red apples, cranberries, cherries, beets, tomatoes, strawberries, radishes
-Orange/Yellow: Vitamin A is important for eye health, reducing risk of cataracts and age-related vision impairments.
Examples: Carrots, oranges, pumpkin, pineapples, sweet potatoes, mangoes, lemons
-Green: Excellent source of folate, which is needed for producing DNA and is especially important during pregnancy, in order to reduce risk of neural tube defects in infants. Greens also hold many anti-cancer properties.
Examples: Broccoli, avocados, Brussels sprouts, asparagus, kiwis, limes, green grapes, zucchini, peas
-Blue/Purple: Antioxidants that protect cells from damage and reduce the risk of diseases such as heart disease, stroke, and some forms of cancer.
Examples: Eggplants, blackberries, blueberries, plums, prunes
-Brown/White: Antiviral and antibacterial properties. As well, some white fruits and vegetables are great sources of potassium, needed for muscle contractions and fluid maintenance.
Examples: Bananas, cauliflower, mushrooms, garlic, potatoes, shallots, parsnips
Look at your next plate and notice what colors of the rainbow you see! If you don't see a variety, think about adding more colors to your next meal or snack.
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