The Rainbow Diet

What do people usually think of when they hear rainbows? Perhaps you're thinking of vibrant colors. But did you ever stop and wonder why fruits and vegetables have so many bright colors in them?

The colors of the foods we eat, from spices (like cumin and basil) to fresh produce (like strawberries and carrots), possess a variety of vitamins and antioxidants which keep our bodies healthy and strong. There is truth to the adage, “An apple a day keeps the doctor away,” especially when it comes to your vascular health.

The rainbow diet not only adds color to mealtime, but phytonutrient-rich foods are an excellent source of vitamins and antioxidants. The root word "phyto-" comes from the Greek word "phutón," which means plant. "Nutrient" comes from the Latin word "nūtrīre," which means “to feed, support, or preserve.”

The first color of the rainbow is red. Red fruits and vegetables contain potassium, folate, and vitamins C, A, and K1, plus antioxidants like the carotenoid lycopene. Foods from this group have anti-inflammation and cardiovascular benefits and may reduce the risk of certain cancers and sun damage to the skin. The red group includes strawberries, watermelon, cherries, apples, red grapes, beets, and red onions.

The next color group of vegetables and fruit is the orange and yellow variety. In this group, you will find carrots, sweet potatoes, tangerines, mangos, yellow peppers, oranges, bananas, pineapple, tangerines, pumpkin, apricots, winter squash, nectarines, peaches, cantaloupe, and corn. This color provides the antioxidant beta-cryptoxanthin, which studies have shown reduces the risk of certain cancers and inflammation, supports eye health, and is an excellent source of vitamin A. Foods from this group are also rich in fiber, folate, potassium, and vitamin C.

The green food group is rich in sulforaphane, isocyanate, and indoles, which may block cancer-causing carcinogens, reduce inflammation, and lower your risk of heart disease. The green food group is rich in fiber, folate, magnesium, potassium, and vitamins A and K1. Examples of green foods are spinach, kale, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, green cabbage, green lettuce, kiwi, collard greens, green tea, green herbs, and Brussels sprouts.

The next group of vegetables and fruits—blue and purple—contains an antioxidant known as anthocyanin. This antioxidant has been shown to be an immune and brain booster and lower the risk of type 2 diabetes, cardiovascular disease, and certain cancers. This food group is also a good source of fiber, manganese, potassium, and vitamins B6, C, and K1. Foods in this group would be elderberries, blackberries, blueberries, black currants, plums, eggplant, figs, Concord grapes, lavender, purple cabbage, purple potatoes, and prunes.

White and brown foods, like garlic, leeks, parsnips, daikon radishes, and mushrooms, have the antioxidant allicin, which has been shown to reduce the risks of tumors and may help lower cholesterol and blood pressure.

When applying the principles of the rainbow diet to your life, it is easy to just “follow the colors of the rainbow” while shopping for groceries. It is recommended to have at least 4 ½ cups of delicious rainbow vegetables and fruits every day. This can be measured as ½ cup of cut-up fruit and vegetables, either fresh or dried. One cup of lettuce or leafy produce would be considered one serving size. You can incorporate this by trying to eat 2 to 3 different colors of fruits and vegetables with every meal and at snack time. 

As with any new diet, consult your doctor to make sure the rainbow diet makes sense for you. Bon Appétit!