EAT THE RAINBOW (and I’m not talking about Skittles)

When it comes to daily food consumption, DIVERSITY IS KEY! 

Just like nature thrives on variety, so does our body. Every color in the rainbow brings its own unique set of nutrients, antioxidants, and health benefits that work together to keep us strong and balanced. A colorful plate isn’t just beautiful—it’s a sign that you're giving your body a wide range of vitamins, minerals, and phytonutrients that support everything from brain function to immune defense. Whenever I’m cooking at home or ordering out, I always ask myself: How many colors are on my plate? And more importantly, how can I add more?

• RED fruits and vegetables are rich in lycopene, which is associated with a reduced risk of heart disease and some cancers.

• GREEN vegetables are high in folate and vitamin K, which are important for bone health and blood clotting.

• ORANGE and YELLOW fruits and vegetables are high in beta-carotene, which is converted to vitamin A in the body and may reduce the risk of heart disease. They also provide vitamin C sources, another heart-protective nutrient and antioxidant.

• BLUE and PURPLE fruits and vegetables are rich in anthocyanins (a group of flavonoid antioxidants that give red, blue, and purple colors to fruits and vegetables), which are associated with blood pressure reduction and also known to reduce inflammation.

• WHITE fruits and vegetables, such as garlic and onions, contain allicin, which may help to reduce cholesterol levels and blood pressure naturally.

• BROWN foods have benefits - particularly whole grains and legumes, which are high in fiber, an important factor in reducing the risks of heart disease.

A NOTE ON FIBER (brown foods):

- Fiber has several benefits in preventing heart disease.

- It can help to lower LDL or "bad" cholesterol levels in the blood by binding to cholesterol and removing it from the body. 

- Fiber can help to reduce inflammation in the body, which is the biggest risk factor for heart disease.

- Fiber helps to regulate blood sugar levels and insulin response, which can prevent the development of type 2 diabetes, a risk factor for heart disease.

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*Information provided by the Functional Nutrition Alliance*