Fun Fact! Did you know that eating various colorful foods can reduce your risk of chronic diseases by up to 20%?
A big problem in today's society is that many people consume a limited range of foods that are often lacking in variety. It's diets like this that can lead to nutrient deficiencies and increased health risks. Currently, The Standard American Diet is often beige and lacking in colorful fruits and vegetables.
The Power of Color
Red Foods
Red foods are rich in lycopene and anthocyanins. These help reduce inflammation and support heart health. They can also lower the risks of certain cancers. Some examples of healthy red foods are:
Tomatoes
Strawberries
Red peppers
Watermelon
Orange and Yellow Foods
Orange foods are rich in beta-carotene and vitamin C. The benefits that come from these are eye health and a boosted immune system. They are also known to support skin health. Some examples of healthy orange foods are:
Carrots
Oranges
Sweet potatoes
Mangoes
Green Foods
Green foods are packed with chlorophyll, folate, and iron, which all help support detoxification, bone health, and can help reduce cancer risks. Some examples of healthy green foods are:
Spinach
Broccoli
Kiwi
Avocados
Blue and Purple Foods
Blue and purple foods contain anthocyanins and resveratrol. These help to improve cognitive function, support heart health, and are even known to have anti-aging properties. Some examples of healthy blue and purple foods are:
Blueberries
Eggplant
Purple grapes
Blackberries
White Foods
White foods tend to be rich in allicin and quercetin, both of which support the immune system's function and may lower cholesterol. They can also have antimicrobial properties. Some examples of healthy white foods are:
Garlic
Onions
Cauliflower
Mushrooms
The Science Behind Colorful Foods
One reason that colorful foods are so important is phytonutrients. Phytonutrients are plant compounds that give foods their vibrant colors. There are also antioxidants which protect cells from damage caused by free radicals. The vitamins and minerals are also essential for various bodily functions.
Health Benefits of a Colorful Diet
Reduced risk of chronic diseases:
Heart disease
Type 2 diabetes
Certain cancers
Improved digestive health
Enhanced immune function
Better weight management
Increased energy levels
How to Incorporate More Color
The way to incorporate more colorful foods into your life is to consciously aim for at least 5 different colors in your daily diet. Or you can start your day with a colorful smoothie, maybe add a variety of vegetables to soups and stews, incorperate snacks of colorful fruits and vegetables or you can experiment with new, colorful recipes you find online.
The "Eat the RGBIV Rainbow" Challenge
Another way to get more color into your diet is to "Eat the RGBIV Rainbow Challenge"
Try eating foods of all colors every day for a week
Keep a food diary to track your colorful intake
Notice any changes in energy, mood, or overall well-being
Success Story
Sarah, a 35-year-old office worker, transformed her health by incorporating more colorful foods. Here's how a more colorful diet bettered her health:
Increased energy levels
Improved digestion
Lost 15 pounds in 3 months
Reduced blood pressure and cholesterol levels
Tips for Success
• Shop the perimeter of the grocery store for fresh produce
• Prepare colorful snacks in advance for easy access
• Gradually introduce new colorful foods to your diet
• Get creative with food presentation to make meals more appealing
Overcoming Common Obstacles
Some common obstacles are limited access to fresh produce and picky eaters, so let's talk about them! For people who have limited access to fresh produce, try considering frozen or canned options, but make sure to buy the options without added sugars or salt!. Another option is to explore local farmer's markets or community gardens. For picky eaters, it is best to try and involve all family members in meal planning and preparation as well as to experiment with different styles of cooking to enhance flavors.
The Environmental Impact
Choosing to eat a variety of colorful foods can also have an environmental impact. For example, it can reduce your carbon footprint, which is especially important with how high carbon emissions are today. Additionally, eating colorful foods can support biodiversity, which makes the foods/plants you are eating healthier and stronger. Finally, it can promote more sustainable agriculture practices making your food better sourced and protecting a plant's more natural growth.
Therefore, eating a variety of colorful foods is a simple yet powerful way to improve your health because the benefits extend beyond nutrition to include environmental and social impacts. The best way to get yourself into eating more colorful and healthier foods is to start small and gradually increase the colors on your plate for lasting health benefits.
References
Liu, R. H. (2013). Health-promoting components of fruits and vegetables in the diet. Advances in Nutrition, 4(3), 384S-392S.
U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2015). 2015–2020 Dietary Guidelines for Americans. 8th Edition. Minich, D. M. (2019).
A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow". Journal of Nutrition and Metabolism, 2019, 2125070. Slavin, J. L., & Lloyd, B. (2012).
Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506-516. Willett, W., Rockström, J., Loken, B., Springmann, M., Lang, T., Vermeulen, S., ... & Murray, C. J. (2019).
Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from sustainable food systems. The Lancet, 393(10170), 447-492.
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