Eat The Rainbow

20 Jun

To get all the vitamins and minerals your body needs it is important to eat a balanced diet and have variety within that balanced diet. Variety is important because different fruits and vegetables provide different nutrients.

eat-the-rainbow

Red

  • Nutrients: lycopene and antioxidants
  • Properties: Anti-inflammatory, reduce the risk of cancer, and heart health
  • Foods: Tomatoes, strawberries, red bell peppers, cherries, raspberries, watermelon,  pomegranates, and goji berries

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Orange/Yellow

  • Nutrients: Beta carotine, vitamin C, vitamin B6, and potassium
  • Properties: Anti-inflammatory, antioxidants, eye health, immune function, skin health, heart health, and cancer prevention
  • Foods: Oranges, lemons, carrots, bananas, butternut squash, mango, apricots, nectarines, pumpkin, summer squash, sweet potato, pineapple, orange and yellow bell peppers, and cantaloupe

foods-breast-cancer-prevention-10-pg-fullyellow-fruits-and-vegetables

Green

  • Nutrients: Lutein, indoles, folate, and vitamin K
  • Properties: Eye health, cancer prevention, cell regeneration, anit-inflammatory, heart health, skin health
  • Foods: Spinach, kale, asparagus, cabbage, broccoli, kiwi, honeydew, green beans, artichoke, Brussels sprouts, celery, cucumbers, swiss chard, and avocado

a_selection_of_green_fruits_vegetables_poster-r8455006a593941c49567c7ad2c6020a0_wvc_8byvr_512

Blue/Purple

  • Nutrients: Antioxidants and Anthocyanins
  • Properties: Anti-inflammatory, cancer prevention, and cognitive health
  • Foods: Eggplant, red grapes, blackberries, blueberries, purple potatoes, plumbs, cabbage, red onions, and figs

Blue-purple-Fruits-Vegetables

White

  • Nutrients: Antioxidants and potassium
  • Properties: Anti-inflammatory, cancer prevention, and heart health
  • Foods: Cauliflower, parsnips, potatoes, leeks, onions, garlic, mushrooms, shallots, and coconut  

White-Color-Vegetables-Packed-with-Vitamins-Nutrients-and-Proteins

 

 

 
Last Updated: 04/06/2011
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5 Responses to “Eat The Rainbow”

  1. marycheshier September 2, 2014 at 10:26 pm #

    Reblogged this on Travels with Mary and commented:
    Fabulous post on the rainbow colors of food. Thanks for the hard work!

    • ncdibona September 4, 2014 at 1:46 pm #

      You’re welcome! I’m happy you like it!

      • marycheshier September 4, 2014 at 5:37 pm #

        I sure did! 🙂

  2. belikewaterproduction September 2, 2014 at 10:37 pm #

    Very informative and enlightening.

    • ncdibona September 4, 2014 at 1:45 pm #

      Thank you, I’m glad you enjoyed reading this!

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