Radiant health can be supported with a radiant plate!
Did you know the colors of fruits and vegetables indicate their nutrient content? Nutrient concentration varies so eating a variety of fruits, vegetables, and colors will give your body its most optimal boost!
🌈Take a look at the color guide below🌈
Red Two families of antioxidants, flavonoids and carotenoids, give red hues to things like cherries, strawberries, watermelon, red peppers, and tomatoes. These antioxidants may help with heart health and more graceful aging. Red produce may also improve brain function and lower the risk of some cancers.
Orange The antioxidant beta-carotene along with Vitamins A and C are present in orange produce like oranges, mangoes, pumpkins, sweet potatoes, and butternut squash. These nutrients help boost the immune system, protect your nervous system and eyesight, and keep skin healthy.
Yellow Yellow produce get their color in part from the carotenoids zeaxanthin (promotes eye health), and beta-cryptoxanthin (for healthy skin and immunity). Vitamin C is also present and offers additional immune and skin support. Lemons, yellow bell peppers, papaya, pineapple, and corn are all loaded with these nutrients.
Green Things like kiwi, green apples and grapes, avocado, collard greens, spinach, kale, and Brussels sprouts have flavonols, beta-carotene, folic acid, and lutein. Growing bodies of evidence suggest that these nutrients help support brain, heart, and eye health.
Blue, Indigo, and Violet Produce of this color packs a big antioxidant punch! Anthocyanins are responsible for their coloring and have been linked to healthy aging and reduction in cardiovascular disease, cancer, and stroke biomarkers. Eating foods like blueberries, blackberries, purple grapes, figs, eggplant, and purple cabbage also help support urinary tract health and digestion.
White Don’t forget your white vegetables, they are also nutrient powerhouses! Bananas, pears, mushrooms, potatoes, cauliflower, turnips, garlic, and onions have some medicinal uses and supply potassium and magnesium. Studies have shown the nutrients in white fruits and vegetables minimize the risk of some cancers.
Sources: Kathy Downie, RDN “How to Eat the Rainbow,” (2016)
Winneshiek Medical Center, “The Importance of a Colorful Diet,” (2020)