You’ve probably heard that eating a “rainbow of colors” leads to better health. And we’re not talking about candy. A lot of people think they should eat colorful fruits and vegetables because they’re rich in vitamins and fiber. While this is true, we also know that the vibrant pigments found in foods from plants are created by substances that are very beneficial to health.
Purple and blue in eggplant, purple cabbage, grapes and blueberries is due to anthocyanins. These substances are associated with reduced risk of major chronic diseases such as cancer, heart disease and diabetes and with better brain health.
Red tints found in radishes, beets, watermelon, red peppers and tomatoes contain several substances that contribute to heart strength and blood pressure control. They decrease chronic inflammation and cancer risk.
Orange in carrots, sweet potatoes and winter squash are from carotenoids. The most well-known function of carotenoids is a vital dietary source of vitamin A. Vitamin A promotes cell growth, immune function, fetal development and good vision. Carotenoids help protect the skin against UV light-induced damage and promote skin health care, proper skin hydration and appearance.
Green found in broccoli, cabbage, leafy greens, green beans and asparagus are from chlorophyll. This substance has anti-inflammatory and antioxidant properties, keeping your cells healthy. As plants mature, chlorophyll sometimes breaks down and leads to the development of other pigments.
White and brown foods such as onions, garlic, ginger, turnips, potatoes and turnips contain substances called flavones. Flavones reduce chronic inflammation, lower cholesterol, and reduce risk of diabetes, cancer and cardiovascular disease.
Whenever you are cooking your favorite foods, think about what colorful fruit or vegetables you could add. Some of my favorite additions:- Tacos: cook onions and mushrooms with taco meat and toss in some chopped spinach right before it’s done.
- Pizza: Top with bell peppers, onions, mushrooms, artichoke hearts, or fresh herbs.
- Eggs: scramble with vegetables and potatoes.
- Macaroni and cheese or pasta with tomato sauce: add greens, onions, bell peppers, or mushrooms.
- Grilled cheese and other sandwiches: top with any veggies you like. Tomatoes and avocado are delicious.
- Make a multi-color fruit salad on your day off so it’s ready for lunches.
