“Eat the rainbow” means eating abundance and variety of nutrient –rich, plant based foods.
Consume the following everyday-
Red food- (Antioxidants, flavonoids/ Carotenoids). Tomatoes, Red apples, Pomegranate, Beetroot, Red lentils, Kidney beans, Red peppers, Strawberries, Raspberries, Red rice.
Orange food- (Carotenoids). Sweet potatoes, Pumpkin, Carrot, Mango, Papaya, Apricots, Oranges, Peaches, Orange peppers, Cantaloupe.
Yellow foood- (Curcuminoids). Anti-microbial, Anti-inflammatory, Cancer prevention. Turmeric, Banana, Yellow peppers, Squash, Yellow apples, lemon, Pineapple, Corn.
Green food-(Carotenoids). Leafy greens, Green peppers, Broccoli, Zucchini, Green beans, Green cabbage, Green apples, Cucumbers, Amla.
Blue and purple food (Anthocyanins): Cancer prevention, heart health. Blueberries, grapes, blackberries, red cabbage, purple carrot, figs, plums, red leaf lettuce, raisins, purple cabbage/ cauliflower.
White and brown foods- Lignans. Strengthen bones and reduce menopausal symptoms. Ground flax, Lentils, ginger, garlic, Onions, chickpeas, legumes, nuts, seeds.
Nuts and seeds are good sources of skin-boosting nutrients.
Almonds, walnuts, pumpkin seeds, sunflower seeds, Til seeds are good sources of essential fats, zinc, vitamin E, selenium and protein.
Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.
Views expressed above are the author’s own.
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