Aside from making your dinner table look festive, eating a rainbow has amazing health perks! Here are some of our favorite foods of every color, and the health benefits they offer:
Red: Raspberries, cherries, pomegranate, strawberries
Lycopene and anthocyanins provide fruits & vegetables with their red hue, and also may help prevent certain cancers, in addition to being rich sources of antioxidants. Tip: Lycopene mixed with a little fat (i.e. in a tomato-based spaghetti sauce) may actually absorb into the body better than lycopene from raw tomatoes.
Orange: Pumpkins, apricots, carrots, mangoes, papaya
Caretonoids are the natural color source for orange fruits and vegetables, and are converted to Vitamin A by your body. Citrus fruits, however, are usually rich sources of Vitamin C and pholate, rather than caretonoids.
Yellow: Lemons, squash, pineapple, grapefruit
Many yellow fruits have similar properties to the orange fruits. When picking foods to eat, consider both yellow and orange to be your sources of caretonoids.
Green: Cucumber, lime, pears, green apples, zucchini
Chlorophyll and lutein are both sources of the green coloration, and provide nutrients to keep the eyes healthy. Green vegetables also include cruciferus vegetables, such as broccoli and cabbage, that may also help prevent cancer. Finally, many green vegetables are a rich source of folate.
Blue/purple: Eggplant, blackberries, blueberries
Like red foods, blue & purple foods contain anthocyanins, a nutrient that has been linked to prevention of strokes, cancer and heart disease.
These foods are fabulous in your belly, but can also be beneficial for your skin! Order before June 30th to receive a rainbow sampler pack. Mention, “Eat a rainbow” in the comments of your order over $30.
For more information on this topic, please visit North Dakota State University’s webpage.