The Healthiest Choice: Eat the Rainbow with Phytonutrients. Why?
While we were all told to eat vegetables as kids, it's important to remember that eating vegetables is not limited to greens. Fruits and vegetables have been crafted by nature to exude strength, as if they were painted with bright colors. The beauty of this is beyond description. The hues are derived from phytonutrients, which are natural plant compounds that not only help plants endure the elements but also provide protection against chronic illnesses when consumed.
The colors in your diet can reveal a variety of health benefits. The color of a strawberry, kale, and blueberries all indicate contrasting compounds that can reduce inflammation, neutralize free radicals, or lower the risk of cancer and heart disease.
Why Color Equals Health.
Vegetables are the life-supporting elements for plants. The compounds assist them in protecting themselves from the scorching sun, as well as from diseases and pests. Humans use them as protective substances, reducing the risk of cardiovascular disease, protecting against certain cancers and maintaining the health of our cells.
Science backs this up. Evidence shows that consuming more fruits and vegetables leads to longer life spans and decreased incidence of chronic illnesses. The American Cancer Society suggests consuming at least 212 cups of fruits and vegetables daily, while the most recent U.S. guidance is suggesting this quantity. The recommended daily intake of 412 cups (21 1/2 vegetables and 2 cups fruit) on a 2,000-calorie diet is higher than the recommended amount according to Dietary Guidelines.
It may seem like a lot to many, but when you break it down, it's quite achievable.
The Rainbow on Your Plate: What is the Meaning of Each Color?
Observe for yourself the effects of these vibrant hues:
Red Foods.
Rich in lycopene, a carotenoid that eliminates free radicals, minimizes cancer risk, and supports heart and lung health.
Boost your tastebuds with: Strawberries, cranberries and tomatoes; cherries; red apples; beets; watermelon; other sweet fruit; salt and pepper; and red onions and grapes.
Orange & Yellow Foods.
Incorporated with beta-cryptoxanthin, it may enhance communication between cells and decrease the likelihood of developing heart diseases.
Carrots, sweet potatoes, peaches, corn, oranges and bananas; pineapple; apricots (Mango); winter squash; cantaloupe; yellow peppers. What are some other foods that you may eat?
Green Foods.
Encased with cancer-causing compounds like sulforaphane and indoles, which aid in the destruction of carcinogenic molecules.
Eating more: Spinach, kale, broccoli, avocados, cabbage, Brussels sprouts/kiwi, asparagus, collard greens with herbs such as basil, mint and rosemary.
Blue & Purple Foods.
Contains high levels of antioxidants, including anthocyanins that can slow down aging at the cell level and help protect the heart.
Boost your diet with blueberries, blackberry, plums, fig and eggplant, purple cabbage And Concord grapes... raisins and prunes.... lavender.
White & Brown Foods.
In particular, allicin, a natural anti-tumor compound, is found in the family onion. Quercetin and other flavonoids are also present in many medicines, with the potential to provide anti-inflammatory benefits.
Eating more: Garlic, onions, cauliflower, mushrooms, leeks, parsnips, daikon radish.maple.
EATING THE RANGE WITHIN A COURSE? P.S.
Servings and measurements can be overwhelming, but here are some basic, practical advice:.
A serving size is equal to one cup of raw vegetables or fruit, as per the recipe. 1 cup is a significant amount of leafy greens since they are typically lighter.
Separate and settle: Set a time to have two meals in the morning, two for lunch, and two at dinner.
Double duty on snacks: An apple in the morning and a few carrot sticks in mid-afternoon.
Before checkout, add a red or purple item to your shopping cart if it appears green. Note:
Brighten up your dining experience with a veggie starter, salad dressing, and fresh fruit.
Take advantage of farmers markets to support local farms, as they typically have a greater variety of heirloom and seasonal produce that are not available in big-box stores.
Despite the availability of fresh produce, frozen vegetables are still nutritious and can be easily stored.
The Takeaway.
Choosing to consume phytonutrients is not about restricting or dieting, but rather about creating an edible rainbow that can provide energy and nourish your body in many ways. No single color possesses the crown; the magic is present. Your body will be protected with more layers of protection as your produce becomes more diverse and varied.
What's Your Reaction?
