Rainbows have always fascinated us since childhood. They appear as a magical moment in our busy life leaving everyone hooked to the beauty and wonders of nature. Well, that is not all. Mother nature has sprinkled all these colors in plant-based foods as well. You can make your own rainbow by adding different colors to your plate. If you are trying to lose weight, adding the rainbow color to your life and meals can actually help you achieve your goals rather than cutting down fats, carbs, and gluten.
While choosing food your basic senses are involved such as sight. The first thing you notice is the color and appearance of the food. Adding colors to the meal can help improve your mood and hunger. But there is something more that you need to know about the color of food. Fruits and vegetables get their color from phytonutrients. Each color represents a specific nutrient and its unique properties on mental and physical health. Adding variety to your diet can provide you with different vitamins, minerals, and nutrients. It also enhances the appearance of food. Let’s discuss some health benefits associated with each color.
Know the benefits of eating red from the rainbow color?
Fruits and vegetables get their red color from a compound called lycopene. It is known to be an excellent antioxidant. Antioxidants help combat free radicals that cause oxidative stress. Tomato, watermelon, grapefruit, and red peppers are common examples. Lycopene prevents cardiovascular diseases and lowers the risk of prostate cancer. Red fruits and vegetables may help you with sun-related problems. Like, tomato is applied to remove sun tan. One cup of sliced strawberries can provide 108% of the vitamin C needed by an adult on daily basis.
Make your meal radiant with orange foods
Orange fruits are known for their rejuvenating properties. That is why they are used in skin care products. They are also packed with antioxidants, vitamin C, and beta-carotene. Beta carotene improves eye health. One medium-sized orange carries 83 mg of vitamin C. If you have hypertension, adding orange foods can help manage blood pressure and cholesterol. It also promotes collagen synthesis. Thus, protecting you from premature aging. You can add tangerines, carrots, papaya, and bell peppers to your meals to maximize nutrient intake.
Yellow of the rainbow color can brighten up a plate
Yellow fruit can bring energy to your plate and tummy. They get their color from the compound xanthophyll. Studies suggest that xanthophylls have neuroprotective effects. Furthermore, they are also known to improve vision. Mangoes are well known for this purpose. Turmeric has excellent anti-inflammatory properties. It is abundantly used in home remedies to soothe inflammation and pain. Bananas are rich in potassium which helps maintain blood pressure. Seasoning your food with lemon juice can help lower the effect of bread on blood sugar. So, you can make your everyday meals nutritious by adding some yellow of the rainbow color.
Refresh your diet chart with greens
Who would mind getting extra refills on a mint margarita? Yeah, this is the first thing that pops up in my mind when thinking of green. Fruits and vegetables get their green color from chlorophyll. It is an antioxidant that improves digestion, immunity, and certain cancers. Cruciferous, dark leafy greens contain vitamins A, C, E, K, and folate. Folate promotes heart health. Kiwi can have an inhibitory effect on blood platelets, thus helping in preventing blood clots and stroke. Brussel sprouts, broccoli, avocado, cucumber, and cabbage make an excellent choice to add. One cup of cooked mustard greens provides 140 grams of vitamin K.
Blues and violets can enchant your food
Blue and violet fruits and vegetables contain flavonoids such as anthocyanin. They act as antioxidants and are good for the brain. They improve the body’s natural mechanism to kill free radicals. Free radicals damage the body on a cellular level. You can add purple cabbage to make your salad tastier and more nutritious. Blueberries can be added as a snack or smoothie or as a topping for your oatmeal. They are a low-calorie food so if you are trying to shed some extra pounds, adding blueberries is a wise option.
Magic of adding brown and white foods to your mealtime
Just because white and brown are not included in the rainbow color doesn’t make them less nutritious. Onion, potato, and garlic contain potassium, fiber, and beta-glucan. They are good for multiple body systems including the heart and digestion. Researches prove that allicin in garlic is have anti-diabetic properties. You can add dates and coconuts as your snacks as they have heart-protective properties. Lychees provide 72 mg of vitamin C per 100 grams.
Adding a variety of food can provide you with antioxidants. They help combat oxidative stress in the body. The rainbow diet also contains fiber that keeps you fuller for a long time. Thus, it helps in weight loss. It is also a good source of prebiotics that keep gut bacteria healthy. It also prevents heart disease, and certain cancers, and boosts immunity. You can add lemon, corn, and squash for seasoning your meals.