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EAT THE RAINBOW


When someone says eat the rainbow they are trying to explain in a simplified way, that the color of your food can tell you more about its nutritional value, and eating a variety of colors is one sure method to get as many of those vitamins and minerals as possible. The statement is oversimplified of a real issue. 




RED

Tomatoes 

Beetroot 

Pink grapefruit 

Watermelon 

Apples 

Cherries 

Plum 

Radish 

Onions

Strawberries 

Red pepper

Cranberries 

Pomegranate 

 

Red vegetables and fruits help to fight cancer, reduce risk of diabetes, improve skin quality and they have benefits of anti-inflammatory anti-cancer gastrointestinal hormonal and liver 

 




YELLOW AND ORANGE 

Banana 

Lemon 

Corn

Pineapple

Ginger root 

Apples 

Honeydew melons 

Yellow tomatoes 

Mangoes 

Papaya 

Carrot 

Sweet potatoes 

Orange 

Orange and yellow pepper 

Peaches 

Apricot 

 

These foods are rich in vitamin C and carotenoid including beta carotene. Citrus fruit contains a unique phytonutrient called hesperidin which helps to increase blood flow. 

These foods contain anti-cancer, anti-bacterial, anti-inflammatory, cell protective properties. 

 






GREEN 

Broccoli 

Sprouts 

Cabbage 

Bok choy

Kale

Artichoke

Asparagus 

Avocado 

Peppers

Melon 

Celery 

Cucumber

Peas 

Beans

Green tea

Lettuce 

Spinach 

Lime 

Pears 

Apple

Olives

Zucchini

Kiwi fruit 

 

These are the healthiest foods we can eat. Green fruits and vegetables are rich in lutein and Vitamin K which is essential for blood and bones. During pregnancy it prevents congenital disabilities. It is anti-inflammatory. Cruciferous vegetables like broccoli have been shown to enhance immune function, while dark leafy greens like kale may improve mood. Kiwi fruit has been shown to help alleviate a wide array of maladies form of common cold to IBS (irritable bowel syndrome) to insomnia and may even help repair DNA damage. 








BLUE INDIGO VIOLET 

Blackberries 

Blueberries 

Blackcurrant 

Figs 

Purple grapes 

Plums 

Red wine

Prunes 

Raisins 

Purple broccoli 

Cabbage 

Onion 

Kale

Olives

Rice

Carrot 

Cauliflower

 

These foods are anti-cancer anti-inflammatory. They are rich in phytonutrients. The bioactive phytochemicals in berries work to repair damage from oxidatives stress and inflammation. 








BROWN WHITE BEIGE 

Garlic

Onions

Celery 

Pears 

White wine 

Dates 

Cauliflower 

Mushroom

Ginger 

Cocoa

Coconut 

Coffee

Tea

Seeds 

Chickpea

Butter beans 

Humus

Potatoes 

Radish 

 

These foods may not be as bright as the others but still are a healthy choice. Broccoli cauliflower are the cruciferous vegetables rich in anti-cancer compounds. Garlic and onion are in the allium family of vegetables and contain the powerful cancer fighting compounds. 






EATING THE RAINBOW IS A FUNDAMENTAL HEALTHY EATING TIP



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