Color Your Plate with a Rainbow of Food for Longevity

Interestingly, eating a rainbow of colors corresponds to an age-old Eastern philosophy that one should eat foods of every color each day. Eastern wisdom believes that health and longevity depend on a balance of the five elemental energies; the elements are represented by the five colors red, orange/yellow, green, white, and blue/purple. Eating each of these colors benefits your health in different ways. For instance, red foods usually include cancer-fighting lycopene, and green foods usually contain chlorophyll, an antioxidant that may protect genes from damage. When you eat all the colors, you are working far more disease-combating nutrients and vitamins into your meal. Try to eat each of these colors every day in the following food categories: vegetables, fruits, beans and legumes, nuts, and grains.

Red

Celebrate the color of passion by eating more delicious red foods. The pigments responsible for the red coloring of many fruits, vegetables, and cereal grains are known as “anthocyanins.” These flavonoid compounds not only impart a beautiful hue to succulent strawberries and ruby red apples, they also fight free radicals and prevent oxidative damage to cells. The antioxidant lycopene found in pink grapefruits, tomatoes, and watermelons has been shown to reduce the risk of prostate cancer. Whether you prefer the scorching heat of a red chili or the sweet crunch of a red bell pepper, you can be sure to get the heart-healthy benefits of Mother Nature’s beautiful bounty. Add red to your cuisine by tossing a handful of raspberries, strawberries, goji berries, or pomegranate seeds into your salad or cereal, slicing roasted beets into a salad, or adding cooked red adzuki or kidney beans to a rice dish. Pecans could pass for nuts in the red category and buckwheat and amaranth grains will bring you health gains.

Orange/Yellow

Thanks to the carotenoid pigments in such orange vegetables as sweet potatoes and pumpkins, we can brush free radicals away, improving eyesight and bolstering the immune system. Beta-carotene, which is the precursor to vitamin A, can help reduce the risk of cancer and heart disease, while the vitamin C and folate in citrus fruits can peel away free radicals and boost immunity. So, go ahead, enjoy some creamy, roasted butternut squash or the burst of a fresh tangerine. Orangey yellow colors in other food categories include almonds, cashews, corn, millet, chickpeas, and butter beans.

Green

The green pigment in plants, called chlorophyll, resembles the structure of the iron-containing hemoglobin the human body. Chlorophyll increases blood cell production, improves oxygenation, detoxification, and circulation. Greens also contain lutein, a phytochemical that helps reduce risk of cataracts and age-related macular degeneration. Broccoli, kale, spinach, and bok choy are but a few examples of the myriad of greens that benefit your health. To color your health green, enjoy an avocado half with a squeeze of lime and cilantro as a snack. If you prefer a crunch, toss a tablespoon or two of mixed pistachios and pumpkin seeds into your mixed salad greens and top with a drizzle of extra virgin olive oil. Other green cuisine choices include kiwifruit, asparagus, lentils, mung beans, and rye.

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Blue/Purple/Dark 

Like red berries, blueberries and blackberries receive their coloring from phytonutrient flavonoids. The phytonutrients found in blue and purple foods keep  blood vessels healthy, benefiting your cardiovascular system and lowering your risk of heart disease. Flavonoids also help reverse short-term memory loss that comes with aging and may help prevent cancer. Boost your blue and purple intake by sprinkling raisins, chopped dried plums, black mushrooms, or shredded purple cabbage in your salads, mixing blueberries and blackberries into your morning cereal, and roasting purple potatoes or eggplant for a side dish. Don’t forget your nuts, grains, and beans: flaxseeds, walnuts, chestnuts, black beans, navy beans, quinoa, black wild rice, and seaweed, too.

White

Whether you prefer a crispy daikon radish, pine nuts, or a luscious sweet pear, the anthoxanthins in white foods can help lower your blood pressure and cholesterol. If you love the crunch and spice of a white onion, then you will be happy to know that these tearjerkers are chockfull of the flavonoid quercetin. Quercetin is known to have anti-inflammatory properties and cardiovascular health benefits. Other white foods to help ward off disease include garlic, potatoes, turnips, mushrooms, and cauliflower. Try roasting any of these white vegetables with your favorite spices for tasty health benefits. Soy beans and white beans, rice and barley are other white food choices to work into your meals.