Rainbow Diet: Why Should You Have It?
Do you know 34% of Indian adults are nutritionally deficient?
Poor dietary choices and lifestyle behaviors are the main culprits for the problems.
Having a variety of nutritional foods and a balanced diet can be the solution.
Doctors recommend the rainbow diet to help you make healthy food choices and prevent nutritional deficiency.
The article talks about the rainbow diet and its benefits.
Let’s dive in!
Rainbow Diet and Its Benefits
It includes a variety of vegetables and fruits in different colors every day.
Plants contain different phytonutrients or pigments, giving them colors. Consuming different colored plants is associated with higher nutrients and better health benefits than consuming only one- or two-colored foods.
Benefits:
- Protects against inflammation
- Prevents damage by free radicals
- Boosts health
- Prevents nutritional deficiencies
- Improves immunity and energy
- Lowers the risk of certain disorders such as diabetes, hypertension, and cancer
Benefits of the Different Colored Foods
More About Free Radicals
Let’s break the benefits for each type:
Red foods
They are rich in the ingredient lycopene, which is a potent antioxidant. Besides, the red pigment, anthocyanins, protects you against cardiovascular disorders, prostate cancer, stroke, and muscular degeneration.
Main vitamins and minerals include folate, vitamin A, vitamin K1, potassium, and vitamin C.
Some healthy food options include:
- • Red bell pepper
- • Tomatoes
- • Red chard
- • Cranberries
- • Apples
- • Strawberries
- • Watermelon
Orange foods
They are rich in beta-carotene that gives the vegetables and fruits the orange color. They support eye health and prevent cardiovascular disorders.
Main vitamins and minerals include folate, vitamin A, vitamin C, fiber, and potassium.
Healthy options include:
- • Carrots
- • Turmeric
- • Yams
- • Pumpkin
- • Sweet potatoes
- • Papaya
- • Mango
- • Oranges
Yellow foods
They contain prebiotics that improves your digestion. They also have antioxidant and anti-inflammatory properties.
Main vitamins and minerals include folate, vitamin A, vitamin C, fiber, and potassium.
Some foods are:
- Lemon
- Ginger
- Potatoes
- Yellow bell pepper
- Bananas
Green foods
Green foods are rich in nutrients that are specifically protective against heart disorders due to their antioxidant properties.
Main nutrients include folate, potassium, fiber, magnesium, vitamin A, and vitamin K1
Healthy food options include:
- Celery
- Spinach
- Kale
- Broccoli
- Bell peppers
- Green onion
- Parsley leaves
Purple-blue foods
They share the same nutrients and ingredients, which gives them their unique color. Ellagic acid, flavonoids, and lutein in these foods boost eye health, enhance immune activity, lower cholesterol, improve calcium levels, and support healthy digestion.
Main nutrients include potassium, fiber, manganese, vitamin C, and vitamin K1
Here are some options:
- Beetroot
- Purple kale
- Turnips
- Purple cabbage
- Blackberries
- Figs
- Raisins
- Blueberries
- Eggplant
White foods
While it is outside the rainbow color, having fruits and vegetables is beneficial for your health. They are high in fiber content and antioxidant-rich flavonoids, protecting against high cholesterol levels and boosting digestive health. They prevent the risk of heart diseases and stomach cancer.
Main nutrients include folate, potassium, fiber, magnesium, manganese, vitamin B6, and vitamin K1
Some options include:
- Ginger
- Garlic
- White corn
- Onion
- Cauliflower
- White peach
- Potatoes
Final Thoughts
Adding different-colored fruits and vegetables is an excellent and easy way to improve your nutritional status and health. Most colorful foods have antioxidant and anti-inflammatory properties that may boost your overall health!
