A “rainbow diet” is a diet which is rich in all nutritional colors. A rainbow diet is a must for a better health. The color of the fruits and vegetables are from the micronutrients which are present in them. Phytonutrients and vitamins which are responsible for these color hues vary in each plant. These nutrients which are responsible for the colors are the sole reason behind this rainbow diet.
White
White foods, in general, are high in nutrients and help in the healing of the body. It purifies the blood, helps in regulating cellular growth, detoxify the liver, and reduces the inflammation that can damage the vascular system of the body. Common white food “onions” are loaded with allicin, the anti-inflammatory compound. This aalicin destroys the bacteria, fungi, viruses and, inhibits the cancer growth.
Mushrooms are regarded as a nutraceutical food, helps in fighting cancer. Mushrooms also have a great impact on diabetes, bacterial infection, and allergies. They prevent the proliferation of cancer cells and inhibits cancer promoting enzymatic processes.
Examples of white vegetables and fruits: Cauliflower, onion, garlic, apples, leeks and scallions, white-fleshed sweet potato and, a variety of mushrooms.
Indigo and blue
Antioxidants are one of the major nutrients that are produced from the blue/purple vegetables. Purple cabbage is good for your health as it contains double the amount of polyphenols than that of green ones. Blueberries helps in improving memory, helps in blood sugar regulation and also improves the condition of the cardiovascular system. Like all the other blue foods, blueberries are also rich in antioxidants.
Eggplant which is purple in color, is rich calcium, iron, and lot more other vitamins.
Examples of the indigo, blue vegetables: purple cauliflower, red(or purple) cabbage, purple carrots, eggplant, blueberries and, plums.
Green
Green refers to the common green leafy vegetables, which are rich in vitamins A, C, E and K. Some green leafy vegetables like collards and kale, are rich in calcium. Calcium helps to keep your bones and teeth strong and reduces your overall risk for osteoporosis. An essential protein and fiber is obtained from the broad beans which are also rich in B vitamins and folate. Some greens like the spring greens provide you with C vitamin that helps in supporting our immune system.
The life-giving compound, Chlorophyll is added to our diet with the help of these green vegetables which is the greatest nutritional benefits we ever get through the green vegetables and fruits.
Examples of the green vegetables: Spinach, green peas, broccoli, cabbage, kale, bok choy and the collard greens.
Yellow/Orange
The yellow and orange coloured fruits and vegetables contain vitamin A, potassium, lycopene and, Vitamin C. These products help in eye health and reduce the risk of macular degeneration of the eye. It lowers the blood pressure, boosts the immunity, and promotes collagen formation.
The orange and yellow food builds healthier bones with the help of calcium and magnesium and also promotes healthy joints. It balances the pH of the body.
Examples of orange & yellow fruits and vegetables: Carrots, pineapple, oranges, grapefruit, lemons, bananas, mangoes, peaches, papaya, sweet potatoes, pumpkin, corn and orange/yellow peppers.
Red
There are many nutrients found in the red veggies and fruits like potassium, which helps in maintaining the heart healthy and it is also the key to balancing blood pressure and even hydration. It has anthocyanin which contains powerful anti-inflammatory properties for blood vessels, joints, and the entire body.
Tomatoes consist of lycopene which contains anti-cancer properties and antioxidants. The vitamins A and C which are important for the nails, hair and, skin are found in the red vegetables and fruits. It also helps in the maintenance of the immune system.
Examples of the red vegetables: Pomegranates, cherries, beets, watermelon, strawberries, tomatoes and, red bell peppers and hot peppers.
This way by taking the rainbow diet, we get all the nutrients which are required by our body to be healthy and fit. For the body, all the required vitamins and minerals are divided according to the color and united by the rainbow diet.