‘Eat the rainbow’ has become quite a popular phrase among people to stay healthy. Simply put, eating the rainbow includes the intake of different colors of fruits and vegetables in the daily diet.
Colorful fruits and vegetables contain pigments or phytonutrients, natural compounds found in plant foods such as vegetables, fruits and whole grains.
Different colored plants are linked to specific nutrients and health benefits. To maintain good health, focus on eating foods from different color groups to reap nutritional benefits.
According to Healthline, here’s a rundown of colorful fruits and vegetables along with the phytonutrients they contain –
Red
Fruits and vegetables such as strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, red onions, red peppers and watermelons are rich in folate, potassium, vitamin A (lycopene), vitamin C and vitamin K1.
These foods are anti-inflammatory and rich in antioxidants. Taking this can benefit heart health and reduce sun-induced skin damage.
Yellow + Orange
Mango, peach, orange, tangerines, banana, carrot, sweet potato, yellow pepper, pineapple, pumpkin, apricots and corn contain fiber, folate, potassium, vitamin A (beta-carotene) and vitamin C.
According to the reports, the above foods support eye health and lower the risk of certain cancers.
greens
Foods such as spinach, avocado, broccoli, cabbage, Brussels sprouts, kiwi fruit, green tea, and green herbs such as mint, rosemary, sage, thyme, and basil are rich in fiber, folate, magnesium, potassium, vitamin A (beta-carotene), and vitamin K1 .
Packed with anti-inflammatory and antioxidant properties, these veggies help lower the risk of heart disease.
Blue + Purple
Fruits and vegetables such as eggplant, blueberries, blackberries, prunes, raisins, figs and purple cabbage are packed with manganese, potassium, vitamin B6, vitamin C, vitamin K1, and fiber.
Blue and purple fruits and vegetables have anti-inflammatory and antioxidant properties. In addition to benefiting the heart, it may also lower the risk of neurological disorders and certain types of cancer.
To “eat the rainbow,” add two to three different colored fruits and vegetables to every meal and at least one to your snack. Look for local produce as they are fresh and readily available to you. While buying your fruits and vegetables, check your shopping cart. If the color scheme feels repetitive, make the changes.
(Disclaimer: Opinions in the article are taken from other sites. News18 does not guarantee 100% accuracy of all facts)
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