Nature loves to tempt us with healthy food choices, and eating all the colors of the rainbow can help boost brain health and reduce the risk of heart disease. Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, which are compounds that give plants their rich color as well as taste. And its distinctive smell, according to Dr. Catherine D. McManus, a professor at Harvard Medical School.
Phytonutrients are small chemical compounds produced by plants that help us digest larger nutrients and play a role in removing toxins from our bodies. Phytonutrients also work to strengthen the plant’s immune system.
The Mediterranean diet is considered one of the most complete diets, contains plenty of fruits, vegetables and healthy fats such as extra virgin olive oil, and is often ranked by scientists as the healthiest diet..
Eating a lot of color may reduce the risk of losing all vital nutrients If we lose the color of the rainbow, we may miss one of the functions of that food.
rainbow colored food fruits and vegetables
Benefits for the heart and brain
People who eat diets rich in phytonutrients have lower rates of heart disease and cancer, the two leading causes of death worldwide. The carotenoids and flavonoids found in colorful fruits and vegetables have anti-inflammatory benefits, and different colorful plants have different benefits.
What is the nutritional value of each color?
Red: Rich in lycopene, the carotene that neutralizes free radicals that destroy genes that appear to protect against prostate cancer as well as heart and lung disease Sources: Strawberries, cranberries, cranberries, tomatoes, cherries, apples, beetroot, watermelon, red grapes, red peppers, onions red.
Orange and yellow: Provide beta-cryptothanxin, which supports intracellular communication Flavonoids, which give foods their yellow color, may reduce the risk of heart disease Sources: Carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, cantaloupe, corn.
Green: These foods are rich in cancer-preventing chemicals like sulforaphane, isocyanate and indole, which block the action of carcinogens (cancer-causing compounds). Sources: spinach, avocado, artichoke, broccoli, kale, kiwi fruit, green cabbage, green tea, green herbs (mint, rosemary, sage, thyme, basil).
Blue and Purple: Contains powerful antioxidants called anthocyanins that are believed to delay cell aging and help the heart by preventing blood clots from forming. Sources: Cranberries, raisins, eggplant, peaches, figs, peaches, broccoli, turnips, potatoes, purple cabbage, and carrots.
White and brown: The onion family contains allicin, which has antitumor properties. Other foods in this group contain antioxidant flavonoids such as quercetin and kaempferol, and sources include onions, broccoli, garlic, leeks, parsnips, radishes, and mushrooms..