Eating All the Colors of the Rainbow (January 2012)
As a Registered Dietitian/Nutrition Therapist I have clients speaking about the number of servings of fruits and vegetables that are recommended. I like to respond by having them learn how to use their “healthy voice” and I say “you are not a human calculator”. My famous statement is “the more color the merrier”. Remember taking a multivitamin is like having life insurance; we have it with the hopes we will not need to utilize it.
It is known that the brightest colored produce provide the most nutrition, but I don’t think many of us know what these colors actually provide. That is what this article will be about.
RED / PURPLE / BLUE
These pigments are called anthocyanins and they give red, purple and blue produce their color and provide wonderful antioxidants in the body. They are known to reduce the risk of macular degeneration, certain types of cancer and stroke and are also known for promoting heart health. Examples of foods include: cherries, eggplant, purple cabbage contain fiber which keep you full. Blueberries, strawberries, pomegranate, red bell peppers and grapefruit have Vitamin C. Cranberries contain a compound with prevents bacteria from sticking to the bladder walls and helps to protect from urinary tract infections. Kidney beans, strawberries, beans and watermelon contain folic acid. Kidney beans also provide iron, protein and fiber. Mission Figs, cherries and tomatoes contain potassium which helps to reduce/regulate our blood pressure.
ORANGE / YELLOW
Nutrients in orange and yellow produce (zeaxanthin) include beta carotene which is converted to Vitamin A, potassium, Vitamin C, Folic Acid and bromelaine.
Oranges are the most popular Vitamin C fruit but also it is in mangoes, peaches, papaya, cantaloupe, sweet potatoes, and bell peppers. For folic acid, corn, carrots, and summer squash. Also bromelaine is a great enzyme found in pineapple which can help indigestions, reduce swelling and infection.
GREEN
Dark green leafy vegetables (the darker the better) would be great to have in our diet. They are packed with calcium, Vitamin A, and Vitamin K. People on blood thinners certainly may want to be mindful regarding their frequency of dark green leafy’s as these foods may be worked in their diet, but the key part is being consistent to not affect their protime (with Coumadin levels).
Cruciferous vegetables such as brussel sprouts and broccoli are high in vitamin A. Kiwis cabbage, string beans and broccoli are great sources of vitamin c. These green foods have a variety of nutrients and I would recommend mixing up the ones that are consumed to obtain a variety of vitamins and minerals.
Having white vegetables are very nutritious. I am not referring to having a plate of white processed foods. Bananas, cauliflower, mushrooms, turnips, garlic, onions, and cannelloni beans are great sources of potassium, vitamin C, fiber, and folic acid. Research shows that mushrooms are a great source of riboflavin and niacin (vitamin B-2) which may help you be satisfied and full.
The average person consumes the same 20-30 foods over and over again. If we broaden that intake then we would be increasing our vitamin and mineral intake as well as our antioxidant intake.
