Eat the Rainbow🌈
Heal your gut with a colorful diet!
🫐🥬Colorful fruits + veggies contain phytonutrients, which are compounds that protect us from chronic diseases. Each color contains different benefits for your body (i.e., blue/purple: blueberries, elderberries, plums, etc. all contain powerful antioxidants + boost heart health).
🍊🥥An equal balance between each color will give you the vitamins, nutrients, + antioxidants we need to maintain great health.
Red: Rich in carotenoid lycopene. Contains antioxidants that reduce risk of high cholesterol. Anti-inflammatory. May help lower risk of heart disease, lung disease, & certain cancers.
Red fruits: apples, strawberries, watermelon, cherries, raspberries, cranberries, tomatoes, pomegranates
Red vegetables: beets, red onions, red peppers, radishes, red potatoes
Orange/Yellow: Rich in beta cryptothanxin, which supports intracellular comunication. Anti-inflammatory. Supports eye health. Prevents heart disease. Protects nervous system & immune system. Builds strong bones. Boosts skin health. Benefits gastrointestinal tract & gut microbiome.
Orange/Yellow fruits: banana, lemon, pineapple, apricot, peach, cantaloupe, mango, tangerine, orange, pumpkin
Orange/Yellow vegetables: carrots, sweet potatoes, yellow peppers, corn
Green: Rich in cancer-blocking chemicals (sulforaplane, isothiocyanates, and indoles). Contains folic acid, which is important for pregnant women as it reduces risk of birth defects. Protects you from high levels of bad cholesterol, regulates digestion, and boosts immune system.
Green fruits: avocado, kiwi, pear, green grapes, lime, guava, honeydew
Green vegetables: celery, kale, spinach, broccoli, asparagus, artichoke, cabbage, green herbs (green tea, rosemary, sage)
Blue/Purple: Rich in antioxidants. Contains anthocyanin that helps your heart block the formation of blood clots and helps delay cellular aging). Prevents stroke and cancer-causing compounds. Boosts memory. Regulates digestion. Protects urinary tract health. Anti-inflammatory. Boosts brain health.
Blue/Purple fruits: blackberries, blueberries, plums, elderberries, raisins, figs, concord grapes
Blue/Purple vegetables: purple cabbage, eggplant, purple kale
White/Brown: High in potassium, fiber, beta-glucans, lignans, EGCG (epigallocatechin gallate) —> nutrients that boost heart health, boosts immunity, boosts digestion, and boosts metabolism. Anti-inflammatory. Lowers bad cholesterol and high blood pressure. Minimizes risk of colon, prostate, and breast cancer. Promotes healthy bones and circulatory system. Rich in antioxidant flavonoids (kaempferol and quercetin).
White/Brown fruits: coconut, dates, lychee, white peaches
White/Brown vegetables: cauliflower, garlic, white onion, parsnips, mushrooms, turnips, potatoes
