Eat The Rainbow – Colorful Fruits And Vegetables For Your Health

Maybe many of you are not aware of this, but eating 3 to 5 servings of fruits and vegetables a day is essential for your health. Eating the Rainbow is a simple concept you can use to get the best of the health benefits that fruits and vegetables can give you. The colors of the fruits are connected directly with the components that are unique for every one of them and brings different health bonuses. After reading this article you will consume more fruits and vegetables than before for sure.

Fruits and vegetables are rich in nutrients and are clean food that is easily processed by your body. The health benefits that we can retrieve from the clean foods can not be compared to the processed or even ultra-processed food we consume every day. You should definitely give them a try and you will see improvements in short term as they contain vitamins, fiber, enzymes and many other beneficial ingredients.

Consuming enough healthy fruits and vegetables can prevent heart strokes, vision loss, keep you levels of cholesterol and blood pressure low, and even fight with some forms of cancer. But let’s see what are colors good for:

Blue And Purple

Consume them to boost your immune system, support digestion, to keep lower cholesterol levels, eyes and retina health. They also improve mineral absorption in the body, reduce tumor growth and many more. These fruits and vegetables are rich in vitamin C, fiber, ellagic acid, lutein, flavonoids, zeaxanthin, quercetin and resveratrol.

Black currants

Purple Belgian endive

Black salsify

Blackberries

Blueberries

Dried plums

Eggplant

Purple grapes

Elderberries

Grape

Plums

Raisins

Pomegranates

Prunes

Purple Potatoes

Purple asparagus

Purple cabbage

Purple carrots

Purple figs

Purple peppers

Green

Green ones can be useful to reduce cancer risks, fight free-radicals and of course boost your immune system as well lowers the blood pressure and cholesterol levels. Greens are also rich in fiber, chlorophyll, lutein, folate, vitamin C, calcium, zeaxanthin and beta-carotene.

Artichokes

Arugula

Asparagus

Avocados

Broccoflower

Broccoli

Broccoli rabe

Brussel sprouts

Celery

Chayote squash

Chinese cabbage

Cucumbers

Endive

Green apples

Green beans

Green cabbage

Green grapes

Green onion

Green pears

Greenpeppers

Honeydew

Kiwifruit

Leafy greens

Leeks

Lettuce

Limes

Okra

Peas

Snow Peas

Spinach

Sugar snap peas

Watercress

Zucchini

Orange And Yellow

These fruits and vegetables are good to fight free-radicals, reduce age-related caula degeneration, reduce the risk of prostate cancer, promote collagen production, help the alkaline balance and build healthy bones as well. They contain potassium, vitamin C, lycopene, beta-carotene and zeaxanthin.

Apricots

Butternut squash

Cantaloupe

Cape Gooseberries

Carrots

Golden kiwifruit

Grapefruit

Lemon

Mangoes

Nectarines

Oranges

Papayas

Peaches

Persimmons

Pineapples

Pumpkin

Rutabagas

Sweet corn

Sweet potatoes

Tangerines

Yellow apples

Yellow beets

Yellow figs

Yellow pear

Yellow peppers

Yellow potatoes

Yellow summer squash

Yellow tomatoes

Yellow watermelon

Yellow winter squash

Red

The red ones contains ellagic acid, lycopene, quercetin, hesperidin which can help you to reduce risks of prostate cancer, lowers the blood pressure and cholesterol levels, reduce tumor growth and support join tissue in case of arthritis.

Beets

Blood oranges

Cherries

Cranberries

Guava

Papaya

Pink grapefruit

Pink/Red grapefruit

Pomegranates

Radicchio

Radishes

Raspberries

Red apples

Red bell peppers

Red chili peppers

Red grapes

Red onions

Red pear

Red pepper

Red potatoes

Rhubarb

Strawberries

Tomatoes

Watermelon

White

Whites are rich in beta-glucans, SDG, EGCG and lignans that will boost immune system as hell. They also reduce the risks of colon, prostate and breast cancer and are good to balance the hormone levels.

Bananas

Brown pears

Cauliflower

Dates

Garlic

Ginger

Jerusalem artichoke

Jicama

Kohlrabi

Mushrooms

Onion

Parsnips

Potatoes

Shallots

Turnips

White Corn

White nectarines

And remember: Eat healthy, stay strong!

Pic by: karimian