Eat the Rainbow

One fun way to get into the spirit of National Nutrition Month is to “eat the rainbow.” No, we’re not talking about tasting Skittles! We’re talking about filling your plate with a colorful array of fruits and veggies. Think vibrant red strawberries, crunchy orange carrots, leafy green spinach, sunny yellow peppers, and deep purple grapes. Eating a variety of colorful foods isn’t just visually appealing – it’s also a great way to ensure you’re getting a wide range of nutrients.

Here’s a breakdown of the rainbow and the nutrients associated with each color:

Red: Red fruits and vegetables such as tomatoes, strawberries, red peppers, and watermelon are rich in lycopene, a powerful antioxidant known for its potential to reduce the risk of certain cancers and promote heart health.

Orange/Yellow: Carotenoids like beta-carotene, found in carrots, sweet potatoes, oranges, and squash, support eye health, boost the immune system, and promote healthy skin.

Green: Leafy greens like spinach, kale, and broccoli are packed with chlorophyll, vitamins A, C, and K, folate, and fiber. These nutrients support bone health, aid digestion, and protect against chronic diseases.

Blue/Purple: Blueberries, blackberries, purple grapes, and eggplants owe their rich color to anthocyanins, potent antioxidants that protect cells from damage, support brain health, and may lower the risk of heart disease.

White: While not as vibrant in color, white vegetables such as cauliflower, onions, and garlic are rich in allicin and sulfur compounds that have anti-inflammatory and immune-boosting properties.