Color-Full Eating

You’ve heard it before, but I will say it again–you are what you eat.  Our bodies are amazing and can take the nutrients from the foods we eat and turn them into live-giving and health-promoting substances.  This is why diet is always one of the first things we will look at and address when working to rebuild health.

In this article, we are going to consider the different colors of fruits and vegetables and what the colors tell us about some of the nutrients inside.  This is a great tip for helping kids to eat a wider variety of foods (and also for those who are young at heart and could use the reminder to eat a variety).  Ask them to eat at least one thing from every color of the rainbow.  They get to eat the rainbow.

For the best benefit, eat at least some of these foods raw each day as cooking can destroy many vitamins and enzymes.  Aim for 30-50% of you daily intake of food being raw or very lightly cooked.

 

 

The Rainbow

Red

Benefits:

  • Reduce certain cancers (like prostate)
  • Reduce/prevent heart disease
  • Help reduce vision loss
  • Red blood cell formation

Nutrients:

  • Protein
  • Vitamin C
  • Beta-Carotene
  • Lycopene
  • Anthocyanins
  • Iron

Examples include: strawberries, raspberries, cherries, tomatoes, watermelon, guava, red cabbage, beets, radishes, red onions, red pepper, pink grapefruit, kidney beans, red meat

 

Orange and Yellow

Benefits:

  • Detoxification
  • Support the reproductive system
  • Support muscles
  • Support joint flexibility
  • Eliminate stagnation
  • Maintaining good vision
  • Strengthening the immune system
  • Healthy skin and hair

Nutrients:

  • Vitamin C
  • Vitamin B
  • Vitamin E
  • Vitamin A
  • All carotenes
  • Calcium
  • Copper
  • Selenium
  • Zinc
  • Magnesium
  • Potassium
  • Chromium

Examples include: apricots, peaches, oranges, mango, sweet potatoes, carrots, pumpkins, squash, orange/yellow peppers, lemon, bananas, grapefruit, rice, eggs, fish, fish oils, foods high in fatty acids

 

Green

Benefits:

  • All-day energy
  • Focus (even during stress)
  • Strong immune system
  • Sense of well-being
  • Lowered food cravings

Nutrients:

  • Almost all vitamins, minerals, proteins, and enzymes necessary for the human diet
  • Chlorophyll
  • Antioxidants
  • Iron
  • Amino acids
  • Bioflavonoids
  • Lutein
  • Indoles

Examples include: spinach, asparagus, watercress, broccoli, parsley, dill, zucchini, green peppers, green apples, pears, avocados, green grapes, kiwi, limes

 

Blue/Indigo and Violet/Purple

Benefits:

  • Anti-cancer
  • Neck glands and organs (especially blue)
  • Pituitary and pineal (especially purple)
  • Swelling
  • Speeds healing of bruises
  • Promote collagen for fewer wrinkles

Nutrients:

  • Vitamin E
  • Potassium
  • Anthocyanins
  • Resveratrol

Examples include: blackberries, blueberries, black currants, plums, concord grapes, purple cabbage, seaweed, eggplant, red wine, purple broccoli, purple basil

 

White

Benefits:

  • Anti-cancer
  • Boosts immunity
  • Anti-inflammatory
  • Lowers blood pressure

Nutrients:

  • Allyl sulfides
  • Anthoxanthins
  • Antioxidents
  • Potassium
  • Iron

Examples include: onions, garlic, cauliflower, mushrooms, parsnips, turnips, ginger, bananas, potatoes

 

Black

Benefits:

  • Anti-cancer
  • Neck glands and organs (especially blue)
  • Pituitary and pineal (especially purple)
  • Swelling
  • Speeds healing of bruises
  • Promote collagen for fewer wrinkles

Nutrients:

  • Fiber
  • Calcium
  • Iron
  • Antioxidants

Examples include: blackberries, black beans, chia seeds, lentils, mushrooms

 

With lots of tasty options and combinations of colors, it really is something anyone can do to help their health.  Eating the rainbow is fun, tastes great, and can help you achieve your best health.

 

Don’t wait! Schedule your appointment with Dr. Hartford today.

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Note: Everything here is for information only. This is not meant to treat or diagnose any medical condition. Seek a qualified medical professional.

 

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