When seeking to eat a healthy and nutritious diet, the common response is ‘eat the rainbow’. But what exactly does this mean and is it truly beneficial for our well-being?
Eating the rainbow means incorporating a wide variety of fruits and vegetables, all of which offer specific micronutrients, vitamins, and minerals. Let’s break it down color by color to learn more about the health benefits associated with each color!
RED
Strawberries, tomatoes, beets, radishes, cherries, red onions and red peppers all have their bright and beautiful red color thanks to the carotenoid, lycopene. Thanks to its antioxidant and anti-inflammatory properties, lycopene intake has been shown to be beneficial for our heart, skin, eye and brain health.
ORANGE & YELLOW
Carotenoids produce the orange and yellow color that we see in produce like carrots, winter squash, apricots, yellow peppers, sweet potatoes, bananas, pineapple, mangoes, pumpkins, peaches and oranges. One of the most common carotenoids is beta-carotene, which is converted to Vitamin A in the body. As a result, carotenoid-rich fruits and vegetables may protect your nervous system, promote eye, heart and skin health, and boost your immune system.
GREEN
From leafy greens, to avocados, broccoli and mint, green fruits and veggies are all great sources of fiber, folate, potassium and vitamins A, C, E and K. As such, green fruits and vegetables offer health benefits including heart, eye, skin and immune health. Vitamin K plays a vital role in blood clotting, and fiber is key for good gut health and regular bowel movements.
BROWN & WHITE
These may not be the most colorful and bright options in the fruit and vegetable aisle, but they are definitely not to be overlooked! In fact, some of these earthy beauties are extremely high in potassium, which is beneficial for heart health and can help reduce cramping. Garlic and other alliums are rich in the compound, allicin, which is associated with anti-tumor, anti-inflammatory and antimicrobial properties. This category also includes onions, cauliflower, garlic, leeks, parsnips, daikon radish, and mushrooms.
BLUE & PURPLE
Last, but certainly not least, we have the brain-loving fruits and veggies. Powerful antioxidants, called anthocyanins, offer a range of health benefits from anti-inflammatory and eye health, to cardiovascular health and anticancer properties. Blueberries, blackberries, eggplant, figs, purple cabbage, concord grapes and plums are just a few delicious, seasonal delights!
As you can see, “Eating a Rainbow” is not just about incorporating a diverse array of fruits and veggies into your diet, they can also offer a range of unique but interconnected health benefits so that you can ensure you are exposing your body to as many key nutrients as possible required for optimal health.
Different Ways to Prepare and Eat the Rainbow
To get you and your family excited about eating more fruits and vegetables, think about interesting ways to cook and serve them. No one wants to eat a bland vegetable with no flavor! Here are some of our favorite ways to prepare fruits and vegetables to make them extra delicious and enjoyable:
- Roast vegetables with herbs and spices - try carrots roasted in olive oil with cinnamon, parsley and honey
- Incorporate leafy greens into a fruit smoothie - an easy combo is banana, peanut butter, spinach, yogurt, vanilla and your milk of choice. If you are sensitive to the bitterness of leafy greens, try adding a squeeze of lemon.
- Make a vegetable and bean soup: We love pumpkin and white bean soup or a hearty vegan chili
- Add zucchini, kale and tomatoes to an egg frittata
- Assemble vegetable skewers for a summer BBQ
- Make a homemade berry compote to serve with morning pancakes
Why is it Important to Eat Seasonal Fruits and Vegetables?
Another important consideration when selecting your fresh produce is whether it is in season or not. There are many reasons to eat seasonal produce, including freshness, price point, quality, environmental impact, and of course, supporting local farmers! To learn more about the comparative nutrients in fresh, refrigerated, and frozen foods, check out our blog post, “Fresh, Refrigerated, or Frozen: Does it Really Matter?”
Luckily, many of these colorful fruits and vegetables are in season throughout the summer months. Here is a list of produce to buy from July-September:
Summer seasonal produce list
Red
- Beets
- Cherries
- Red peppers
- Strawberries
- Raspberries
- Tomatoes
- Watermelons
Orange and yellow
- Carrots
- Apricots
- Yellow peppers
- Bananas
- Mangoes
- Peaches
- Summer squash
- Corn
- Lemons
- Cantaloupe
Green
- Avocados
- Celery
- Cucumbers
- Green beans
- Herbs
- Zucchini
- Green bell peppers
- Honeydew melon
- Limes
- Tomatillos
- Okra
- Lima beans
White and brown
- Garlic
- Turnips
- Radish
Blue and purple
- Blueberries
- Eggplant
- Plums
- Blackberries
After going through the list, identify which color you eat the most and least of. Perhaps this is a good reminder to eat more of your least favorite colored fruits and vegetables - even if it’s just once per week. You can also keep a checklist to keep track of how many colors you’re eating per day or week.
Activity of the week
Create a star chart, with each fruit and vegetable color category in its own column. Award one star for every color fruit or vegetable eaten. The goal is to have one star in every color category by the end of the week. You can make daily, weekly or monthly goals!
Recipe of the week
To celebrate National blueberry day on July 8th, we wanted to leave you with this delicious and vibrant blueberry-banana smoothie recipe that you can enjoy all summer long! Head to ChopChop Family for more easy and fun recipes just like this.
References
- Loggins, B. Mind Body Green. 6 Health Benefits Of Lycopene & Sources Of The Antioxidant. 2022. https://www.mindbodygreen.com/articles/benefits-and-sources-of-lycopene
- Mayo Clinic. Eat the Rainbow for Good Health. 2022. https://newsnetwork.mayoclinic.org/discussion/eat-the-rainbow-for-good-health/
- USDA. Seasonal Produce Guide. https://snaped.fns.usda.gov/resources/nutrition-education-materials/seasonal-produce-guide
- Eggersdorfer M, Wyss A. Carotenoids in human nutrition and health. Arch Biochem Biophys. 2018;652:18-26. doi:10.1016/j.abb.2018.06.001
- Harvard Health. Add color to your diet for good nutrition. 2017. https://www.health.harvard.edu/staying-healthy/add-color-to-your-diet-for-good-nutrition
- Penn Medicine. Benefits of White and Brown Foods.
- April 25, 2019
- McManus, K. Harvard Health. Phytonutrients: Paint your plate with the colors of the rainbow. 2019
- Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017;61(1):1361779. Published 2017 Aug 13. doi:10.1080/16546628.2017.1361779