Benefits Of Eating A Rainbow Diet
When someone says "eat the rainbow," they're trying to explain, in a
simplified way, that the color of your food can tell you a lot 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 (and eat a
broad, diverse amount of food in the process.) The phrase is actually an
oversimplification of a real issue. It's not difficult to get the
vitamins and nutrients you need from a solid, balanced diet, but it can
be difficult if you're a picky eater, or have children who don't exactly
like to expand their horizons. In fact, much of the documentation we
found that uses the phrase is aimed at parents helping children adopt a
more healthful diet.
The people who should really consider paying attention to the color of their food are people who either don't get enough variation in their diet as-is, or people looking to expand their culinary horizons but also want to eat a nutritious diet. Eating the rainbow isn't really a ticket on its own from an unhealthy lifestyle to a healthy one, but it is a step in the right direction, especially considering the focus on fresh produce.
Red fruits and vegetables contain phytochemicals including lycopene and anthocyanins, the pigment responsible for their colour. These substances are only found in plants and have numerous health benefits.
1) reduces risk of certain cancers
2) reduces risk of diabetes
3) reduces risk of heart diseases and stroke
4) improves skin quality
5) lowers the risk of macular degeneration, an age-related condition which can impair vision
6) soaks up damaging free radicals
Foods
1)raspberries- Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemo-preventative, and have been shown to have anti-inflammatory properties. Eating whole raspberries is more beneficial than taking individual compound as dietary supplements.
2) red pepper- Adequate intake of potassium may reduce the risk of heart disease . Copper is often lacking in the Western diet, copper is an essential antioxidant trace element, important for strong bones and healthy neurons. Vitamin A: Red chili peppers are high in beta-carotene, which is converted into vitamin A in the body. High heat can damage some of the nutrients in it, best enjoyed as raw or cooked in low heat for a short time.
3)tomatoes- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. Lycopene is more potent in cooked tomatoes and its products - sauces, soups or stews.
4) strawberries- choose smaller ones as they contain less water and more nutrition than the bigger ones. It has loads of fibre, antioxidants, potassium and manganese.
5)watermelon- continue to develop nutrients even after they're picked, so best stored at room temperature. It has high amount of water content, aids in weight loss. Relieves muscle soreness, lowers inflammation and oxidative stress. Improves heart health and prevents age-related macular degeneration.
Orange or yellow foods
most orange and yellow foods are packed with carotenoids , giving them their lively colour. Sunny coloured fruits and vegetables tend to contain an abundance of nutrients and fibre.
Benefits
1) protects the skin against sun and pollution
2) improves immune function
3) promotes eye health and improves vision
4) reduces risk of various cancers
5) lowers risk of heart diseases
6) promotes healthy joints
Foods
1)Oranges- eat the orange whole instead of drinking its juice.The pith, the white substance between the peel and flesh is rich in fibre. High in Vitamin C. Healthy immune system.Prevents skin damage. Keeps blood pressure under check. Lowers cholesterol. Controls blood sugar level. Lowers the risk of cancer.
2) Mangoes- they are rich in vitamins and minerals. However, due to high levels of fructose, it is best to consume them in moderation. It fights cancer. Mango fruits are antioxidants capsules for properties such as quercetin, isoquercitrin, astragalin, fisetin, and gallic acid. It takes care of the eye. It helps to promote brain health. It strengthens the immune system.It improves libido. It aids digestion. It controls cholesterol.
3) Sweet potatoes- boil them with their skins, as it helps to retain the amount of Vitamin C in them. Sweet potatoes are a rich source of fibre as well as containing a good array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they're high in an antioxidant known as beta-carotene, .
4) Carrots- those that are boiled whole contain 25 % more of cancer-fighting compounds falcarinol compared to when they're chopped before cooked. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts.
5) Lemons- squeeze a bit of lemon of spinach to get the maximum benefit of iron in them. Your body may benefit from lemon water.-It promotes hydration.It's a good source of vitamin C.It supports weight loss. It improves your skin quality. It aids digestion. It freshens breath.It helps prevent kidney stones.
Green
chlorophyll, the pigment that makes the plant green, is loaded with antioxidant that promotes well-being. Green foods are also packed with phytonutrients and are a good source of fibre.
Benefits
1) aids tissue healing
2) detoxifies the body
3)provides digestive enzymes
4) restores energy and increases vitality
5) reduces risk of cancer
6) boosts the immune system
Foods
1) Broccoli- its leaves are perfectly edible and contain concentrated amounts of nutrients. Good source of vitamins A,C and K. It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well
2) Kiwi- if you're making a fruit salad, add the kiwis last. They contain enzymes that act as food tenderisers and make the other foods soft. Rich in Vitamin C, dietary fibre, aids digestion, folate and helps to maintain healthy skin.
3) Spinach- the best way to cook it is to steam, rather than boiling, to preserve its nutrients. When you blanch spinach, it not only retains the colour, but also the nutrients. Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E. Bottom Line: Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.
4) Zucchini- spiralised zucchini is an excellent alternative to pasta. It is high in water and fiber. It also contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. The summer squash also contains antioxidant and anti-inflammatory phytonutrients.
5) Lettuce- in stead of bread wraps, try wrapping your food in lettuce leaves !Although it's low in fiber, it has a high water content, making it a refreshing choice during hot weather. It also provides calcium, potassium, vitamin C, and folate. The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals.
Blue/ purple foods
These foods are loaded with anthocyanins and resveratrol , responsible for their deep colour and many of their nutrients. These foods possess anti-ageing, anti-inflammatory and disease oreventing properties.
Benefits
1) promotes longevity
2) reduces risk of Alzheimer's
3) boosts memory
4) protects cell from damage
5) reduces risk and slows the progression of cancer
6) helps fight inflammation
Foods
1) Blueberries- they're best eaten raw, as valuable nutrients are lost when exposed to temperature above 175 deg. C or 350 deg. F. It is rich in vitamins C and K, boosts brain health. It is high in manganese, helps oral health.
2) Purple cabbage- when sauteed , tastes great and allows for concentrated nutrition retention. Rich in vitamins C and K, anti-inflammatory and antioxidants among others.
3) Plums- To get the maximum benefit from them, eat them raw. They are rich in Vitamins A, C and K, potassium, copper, manganese and fibre.
4) Brinjal / eggplant- much of the nutrition is in the skin, so best cook with its skin. They're also rich in iron. Brinjal contain flavonoids, such as anthocyanins. Anthocyanins are water-soluble pigments that have many health benefits. they're rich in antioxidants, potassium and magnesium.
5) Blackberries- its health benefits are extensive, but they should be consumed in moderation, as they're high in fructose. Rich source of vitamins A,C,E and many B vitamins also. Good source of calcium, potassium and magnesium. . They are also a rich source of anthocyanins, powerful antioxidants that give blackberries their deep purple colour.
White
Although not technically a colour of the rainbow, white plants promote a range of health benefits and they should become a part of our daily diet.Coloured by anthoxanthins, they also contain beneficial phytonutrients- allicin and quercetin.
Benefits
1) protects against cancer
2) keeps bones strong
3) lowers the risk of heart diseases
4) lowers cholesterol
5) reduces inflammation
6) helps balance hormones
Foods
1) Bananas- are full of potassium, fibre, gives instant energy, helps to lower blood pressure. This is one of the easiest fruit to eat, as one can just peel and eat. Bananas are rich in Vitamins B6 and C, manganese, protein and folate.
2) cauliflower- it is known that if you boil for 3 minutes, more nutrients are lost than steaming for 10 minutes !It has loads of antioxidant, aids in weight loss, high in fibre and choline. It can be substituted for a pizza base, or bread base !
3) Garlic- it has anti-cancer, anti-bacterial ( allicin), anti-viral, anti-fungal properties. Lowers blood pressure and cholesterol. Lowers the risk of heart diseases, helps to recover from cold and cough.
4) Potatoes- carbohydrates, good source of potassium, fibre, magnesium, Vitamins C and B 6, resistant starch and antioxidants. To get the maximum benefit of healthy resistant starch, allow potatoes to completely cool down after boiling. It is good to eat them with the skin, as most nutrients are there.
5) Onion- Though both potatoes and onion are used together in many dishes, it is advised to store them separately, as they tend to spoil faster when stored together. Onions have antihistamine effects due to quercetin- hence good for asthma, an antioxidant that acts like an antihistamine and an anti-inflammatory agent. It has anti-cancer properties, good for diabetics and heart patients. If you want fever and cold to kept at bay , at the very first symptom of fever/ cold, peel and cut an onion into big pieces, put them in a small bowl and keep it next to you. At first, eyes may burn, soon, it will be fine. Don't touch the onion for 5 days, you may see at times it turns black, that means it has absorbed all the bacteria, so without touching it, dump it in the bin. It makes an excellent cough syrup when used with honey ! want to know how, message me !
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG- https:// kneereplacement-stickclub.blogspot.com/ FOR CROCHET DESIGNS https://gscrochetdesigns.blogspot.com
The people who should really consider paying attention to the color of their food are people who either don't get enough variation in their diet as-is, or people looking to expand their culinary horizons but also want to eat a nutritious diet. Eating the rainbow isn't really a ticket on its own from an unhealthy lifestyle to a healthy one, but it is a step in the right direction, especially considering the focus on fresh produce.
The Relationship Between Color and Nutritional Value
The key here is to note that certain colors of food indicate an abundance of specific nutrients. For example, yellow and orange fruits and vegetables (citrus fruits, gourds, for example) are abundant in vitamins C and A. Green fruits and veggies (kale, spinach, asparagus, avocado) are high in vitamins K, B, and E. Purple produce on the other hand (eggplant, red cabbage, grapes) are high in vitamins C and K. The reason you can tell these from looking is because plants often derive their colors from various phytochemicals found in them. Those chemicals then offer you different nutrients when they're eaten. That's the root of "eating the rainbow." In short, adding a variety of colorful produce to your diet is an easy way to get a lot of vitamins and minerals without putting in too much effort beyond selecting a bunch of colors.
When it comes to health and nutrition, it's important to remember that focusing on one thing—especially when it comes to vitamins and minerals—is generally a bad idea. For most people, as long as you eat a well-rounded, balanced diet, you'll get the nutrients you need, in a form that your body can use. As we mentioned when we discussed why ther's so much confusion over nutrition, an over-focus on "nutrients" and "vitamins" leads to nutritionism, or the over-focus on food being a collection of vitamins and nutrients, rather than a whole package that your body treats differently depending on how its eaten, prepared, or what you eat alongside it. It's easy to focus too closely on colors and nutrients and avoid the real goal—a balanced diet full of fresh, varied produce.Red fruits and vegetables contain phytochemicals including lycopene and anthocyanins, the pigment responsible for their colour. These substances are only found in plants and have numerous health benefits.
1) reduces risk of certain cancers
2) reduces risk of diabetes
3) reduces risk of heart diseases and stroke
4) improves skin quality
5) lowers the risk of macular degeneration, an age-related condition which can impair vision
6) soaks up damaging free radicals
Foods
1)raspberries- Red Raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline. They are high in ellagic acid, a known chemo-preventative, and have been shown to have anti-inflammatory properties. Eating whole raspberries is more beneficial than taking individual compound as dietary supplements.
2) red pepper- Adequate intake of potassium may reduce the risk of heart disease . Copper is often lacking in the Western diet, copper is an essential antioxidant trace element, important for strong bones and healthy neurons. Vitamin A: Red chili peppers are high in beta-carotene, which is converted into vitamin A in the body. High heat can damage some of the nutrients in it, best enjoyed as raw or cooked in low heat for a short time.
3)tomatoes- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. Lycopene is more potent in cooked tomatoes and its products - sauces, soups or stews.
4) strawberries- choose smaller ones as they contain less water and more nutrition than the bigger ones. It has loads of fibre, antioxidants, potassium and manganese.
5)watermelon- continue to develop nutrients even after they're picked, so best stored at room temperature. It has high amount of water content, aids in weight loss. Relieves muscle soreness, lowers inflammation and oxidative stress. Improves heart health and prevents age-related macular degeneration.
Orange or yellow foods
most orange and yellow foods are packed with carotenoids , giving them their lively colour. Sunny coloured fruits and vegetables tend to contain an abundance of nutrients and fibre.
Benefits
1) protects the skin against sun and pollution
2) improves immune function
3) promotes eye health and improves vision
4) reduces risk of various cancers
5) lowers risk of heart diseases
6) promotes healthy joints
Foods
1)Oranges- eat the orange whole instead of drinking its juice.The pith, the white substance between the peel and flesh is rich in fibre. High in Vitamin C. Healthy immune system.Prevents skin damage. Keeps blood pressure under check. Lowers cholesterol. Controls blood sugar level. Lowers the risk of cancer.
2) Mangoes- they are rich in vitamins and minerals. However, due to high levels of fructose, it is best to consume them in moderation. It fights cancer. Mango fruits are antioxidants capsules for properties such as quercetin, isoquercitrin, astragalin, fisetin, and gallic acid. It takes care of the eye. It helps to promote brain health. It strengthens the immune system.It improves libido. It aids digestion. It controls cholesterol.
3) Sweet potatoes- boil them with their skins, as it helps to retain the amount of Vitamin C in them. Sweet potatoes are a rich source of fibre as well as containing a good array of vitamins and minerals including iron, calcium, selenium, and they're a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they're high in an antioxidant known as beta-carotene, .
4) Carrots- those that are boiled whole contain 25 % more of cancer-fighting compounds falcarinol compared to when they're chopped before cooked. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts.
5) Lemons- squeeze a bit of lemon of spinach to get the maximum benefit of iron in them. Your body may benefit from lemon water.-It promotes hydration.It's a good source of vitamin C.It supports weight loss. It improves your skin quality. It aids digestion. It freshens breath.It helps prevent kidney stones.
Green
chlorophyll, the pigment that makes the plant green, is loaded with antioxidant that promotes well-being. Green foods are also packed with phytonutrients and are a good source of fibre.
Benefits
1) aids tissue healing
2) detoxifies the body
3)provides digestive enzymes
4) restores energy and increases vitality
5) reduces risk of cancer
6) boosts the immune system
Foods
1) Broccoli- its leaves are perfectly edible and contain concentrated amounts of nutrients. Good source of vitamins A,C and K. It also contains phosphorus, zinc and vitamins A and C, which are necessary for healthy bones as well
2) Kiwi- if you're making a fruit salad, add the kiwis last. They contain enzymes that act as food tenderisers and make the other foods soft. Rich in Vitamin C, dietary fibre, aids digestion, folate and helps to maintain healthy skin.
3) Spinach- the best way to cook it is to steam, rather than boiling, to preserve its nutrients. When you blanch spinach, it not only retains the colour, but also the nutrients. Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E. Bottom Line: Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.
4) Zucchini- spiralised zucchini is an excellent alternative to pasta. It is high in water and fiber. It also contains significant amounts of vitamins B6, riboflavin, folate, C, and K, and minerals, like potassium and manganese. The summer squash also contains antioxidant and anti-inflammatory phytonutrients.
5) Lettuce- in stead of bread wraps, try wrapping your food in lettuce leaves !Although it's low in fiber, it has a high water content, making it a refreshing choice during hot weather. It also provides calcium, potassium, vitamin C, and folate. The nutrients in iceberg lettuce can help you to meet the standard daily requirements for several vitamins and minerals.
Blue/ purple foods
These foods are loaded with anthocyanins and resveratrol , responsible for their deep colour and many of their nutrients. These foods possess anti-ageing, anti-inflammatory and disease oreventing properties.
Benefits
1) promotes longevity
2) reduces risk of Alzheimer's
3) boosts memory
4) protects cell from damage
5) reduces risk and slows the progression of cancer
6) helps fight inflammation
Foods
1) Blueberries- they're best eaten raw, as valuable nutrients are lost when exposed to temperature above 175 deg. C or 350 deg. F. It is rich in vitamins C and K, boosts brain health. It is high in manganese, helps oral health.
2) Purple cabbage- when sauteed , tastes great and allows for concentrated nutrition retention. Rich in vitamins C and K, anti-inflammatory and antioxidants among others.
3) Plums- To get the maximum benefit from them, eat them raw. They are rich in Vitamins A, C and K, potassium, copper, manganese and fibre.
4) Brinjal / eggplant- much of the nutrition is in the skin, so best cook with its skin. They're also rich in iron. Brinjal contain flavonoids, such as anthocyanins. Anthocyanins are water-soluble pigments that have many health benefits. they're rich in antioxidants, potassium and magnesium.
5) Blackberries- its health benefits are extensive, but they should be consumed in moderation, as they're high in fructose. Rich source of vitamins A,C,E and many B vitamins also. Good source of calcium, potassium and magnesium. . They are also a rich source of anthocyanins, powerful antioxidants that give blackberries their deep purple colour.
White
Although not technically a colour of the rainbow, white plants promote a range of health benefits and they should become a part of our daily diet.Coloured by anthoxanthins, they also contain beneficial phytonutrients- allicin and quercetin.
Benefits
1) protects against cancer
2) keeps bones strong
3) lowers the risk of heart diseases
4) lowers cholesterol
5) reduces inflammation
6) helps balance hormones
Foods
1) Bananas- are full of potassium, fibre, gives instant energy, helps to lower blood pressure. This is one of the easiest fruit to eat, as one can just peel and eat. Bananas are rich in Vitamins B6 and C, manganese, protein and folate.
2) cauliflower- it is known that if you boil for 3 minutes, more nutrients are lost than steaming for 10 minutes !It has loads of antioxidant, aids in weight loss, high in fibre and choline. It can be substituted for a pizza base, or bread base !
3) Garlic- it has anti-cancer, anti-bacterial ( allicin), anti-viral, anti-fungal properties. Lowers blood pressure and cholesterol. Lowers the risk of heart diseases, helps to recover from cold and cough.
4) Potatoes- carbohydrates, good source of potassium, fibre, magnesium, Vitamins C and B 6, resistant starch and antioxidants. To get the maximum benefit of healthy resistant starch, allow potatoes to completely cool down after boiling. It is good to eat them with the skin, as most nutrients are there.
5) Onion- Though both potatoes and onion are used together in many dishes, it is advised to store them separately, as they tend to spoil faster when stored together. Onions have antihistamine effects due to quercetin- hence good for asthma, an antioxidant that acts like an antihistamine and an anti-inflammatory agent. It has anti-cancer properties, good for diabetics and heart patients. If you want fever and cold to kept at bay , at the very first symptom of fever/ cold, peel and cut an onion into big pieces, put them in a small bowl and keep it next to you. At first, eyes may burn, soon, it will be fine. Don't touch the onion for 5 days, you may see at times it turns black, that means it has absorbed all the bacteria, so without touching it, dump it in the bin. It makes an excellent cough syrup when used with honey ! want to know how, message me !
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES. PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG- https://gseasyrecipes.blogspot.com/ FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG- https:// kneereplacement-stickclub.blogspot.com/ FOR CROCHET DESIGNS https://gscrochetdesigns.blogspot.com
Labels: anti-inflammatory, Antioxidants, b, blackberry, Broccoli, C and K, carrot, kiwi, lemon, lycopene, mango, oranges, rainbow diet, raspberry, Spinach, strawberry, Sweet Potato, tomato, Vitamins A, Watermelon
posted by G S Iyer at 3:02 AM
0 comments
