Orange and Yellow Fruits: yellow apples, apricots, oranges, grapefruit, peaches, mangoes, papaya, pears, pineapple. Green fruits and vegetables protect your eye health, lowering the risk of developing age-related macular degeneration. Green leafy vegetables also contain folic acid which is very important for pregnant women as it reduces the risk that their baby will develop a birth defect. The essential nutrients found in green vegetables and fruits protect you from cancer and high levels of bad cholesterol, regulate digestion and improve immune system functioning.
Green Vegetables: broccoli, spinach, cabbage, lettuce, Brussels sprouts, green beans, cucumbers, zucchini, peas, green pepper. White fruits and vegetables contain nutrients known to lower the level of bad cholesterol in your body as well as lower high blood pressure. They also have a great immune boosting effect on your body.
Nutrients found in white fruits and vegetables minimize the risk of colon, prostate and breast cancer as well. I Want to The Importance of a Colorful Diet Pack your plate full of color and boost your daily intake of important, and often overlooked, nutrients.
When you eat all the hues of the rainbow, you're naturally eating a micronutrient-rich diet. It's that easy. Idea: Swap protein powder and milk for leafy greens and plant-based milk to make a beautiful green smoothie bowl with fun and colorful toppings.
Which meal felt most like love? Color brings warmth and comfort to the plate and you can be the person who shows yourself love by preparing beautiful, colorful meals. Idea: Swap a plain rice and bean bowl for a delicious bowl filled with bright yellow turmeric cauliflower, leafy greens, juicy red tomatoes and, even darker red, dried cherries.
As the days get longer and the weather gets warmer, more and more amazing foods appear at the farmers market: Spears of tender asparagus , creamy avocados , red beets, green broccoli and gorgeous strawberries are coming into season, depending on where you live.
There is no better or easier … or more delicious time to add color to your meals. Idea: Swap a plain, colorless Caesar salad for a vibrant and nutrient-dense superfood salad that is splattered with a variety of hues and textures. Putting the colors of the rainbow on your plate is one of the simplest, prettiest ways to enrich and enliven your diet. To make it even easier for you, I'll be giving away awesome, helpful tools and prizes all month long on Instagram.
Follow me kaleandchocolate and share your colorful creations with the hashtag 12tinychanges. Elise Museles is a board member at Environmental Working Group and a certified nutritionist. About Contact Us. Learn more Got It. Most recent. Top 6 Apps for Secondhand Clothing reuse. To get started, try to include as many plant-based colors in your meals and snacks as possible.
Each color provides various health benefits and no one color is superior to another, which is why a balance of all colors is most important. Getting the most phytonutrients also means eating the colorful skins, the richest sources of the phytonutrients, along with the paler flesh. Try to avoid peeling foods like apples, peaches and eggplant, lest you lose their most concentrated source of beneficial chemicals.
Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease. Found in : strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions.
Orange and yellow : Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease. Found in : carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash butternut, acorn , peaches, cantaloupe, corn.
Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens cancer-causing compounds. Found in : spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs mint, rosemary, sage, thyme, and basil.
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots. Found in : blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage. White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in : onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms. Here are some ways to make it happen:. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
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