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Eating fruits and vegetables is an important part of a balanced diet. Following a “rainbow diet” ensures that you get the vitamins and nutrients you need to boost your overall health.
Unlike processed foods, fruits and vegetables usually contain little to no fat, cholesterol, or sodium. Fresh fruits and veggies also contain complex carbohydrates, fiber and nutrients.
Most superfoods are low-calorie and they contain natural sugar. Junk food like sweets and cakes contain refined sugar, an ingredient that may cause abrupt fluctuations in your blood sugar level.
Fruits and vegetables of different colors have varying nutrient profiles. Getting a daily serving of different colorful superfoods helps you maximize the nutritional benefits of each fruit and vegetable.
Blue and purple fruits and vegetables are full of beneficial anthocyanins. These natural plant pigments have potent antioxidant properties that can help lower cardiovascular disease risk.
The American Institute for Cancer Research reports that blue and purple superfoods also contain flavonoids and ellagic acid, two compounds that can help eliminate cancer cells.
Studies show that anthocyanins and ellagic acid in blueberries can help fight cancer cells in the breasts, lungs, pancreas and stomach. Anthocyanins and ellagic acid also have anti-inflammatory properties that can help prevent cancers of the esophagus and colon.
What to eat:
Green vegetables help keep your eyes, bones and teeth healthy. Green superfoods are rich in vitamin K, which you need to help your blood clot properly.
A two-cup serving of raw spinach provides 290 of the 90 to 120 micrograms of vitamin K that you need daily. The antioxidant vitamins of green veggies, especially vitamins C and E, can help lower your risk of chronic diseases.
Green vegetables also contain the phytonutrients lutein and zeaxanthin that can help prevent vision loss due to eye diseases like macular degeneration.
What to eat:
A lot of orange and yellow fruits and veggies are naturally rich in beta-carotene, which the body converts to vitamin A.
Vitamin A helps boost eye health and strengthens your skin, teeth and bones. Orange and yellow superfruits and veggies also contain folate, an antioxidant that prevents neural tube defects in unborn infants.
A two-cup serving of sliced cantaloupe provides 541 micrograms of vitamin A, which is over 100 percent of your recommended daily intake of 500 micrograms. The same serving of cantaloupe also contains 67 of the 320 micrograms of folate you need daily.
What to eat:
According to the Department of Agriculture (USDA), red fruits and vegetables like beets and raspberries are often full of the antioxidants lycopene and anthocyanins.
Antioxidants like vitamin A (beta carotene), vitamin C, manganese and fiber, make red fruits good for your heart health and overall well-being.
A medium-sized raw tomato offers 3.2 micrograms of lycopene, a carotenoid that helps the body produce vitamin A. While there is no set daily value for lycopene, it is best to get at least two to 30 milligrams per day. Red grapefruit and watermelon also contain lycopene.
Red apples contain quercetin, a compound that may help seems to fight colds, the flu and allergies.
What to eat:
White fruits and vegetables, like pears and cauliflower, are full of dietary fiber that helps prevent high cholesterol. Additionally, white superfoods are good sources of antioxidant-rich flavonoids like quercetin.
White fruits and veggies can even reduce stroke risk. In a 2011 study conducted by Dutch researchers, findings showed that people with a high intake of white fruits and vegetables had a 52 percent lower risk of stroke.
White vegetables like onions and garlic contain allicin, a sulfur-containing compound that helps fight atherosclerosis and heart disease. Allicin lowers cholesterol and increases HDL.
Allicin also has an antibacterial effect against Candida albicans and bacteria. Other white vegetables like cauliflower and parsnips contain vitamins C and K, folate and dietary fiber.
What to eat:
Impress picky eaters with these recipes for beautiful, delicious dishes full of colorful superfoods!
Make mouths water with a platter of rainbow roasted vegetables. This dish is perfect for young kids who have yet to grow accustomed to eating their daily serving of veggies.
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This simple recipe combines refreshing pears and a tangy Asian sesame dressing.
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This recipe for rainbow salmon skewers pairs protein-rich salmon with delicious vegetables!
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You need colorful fruits in your diet too. This fruity snack will please both kids and adults, and it combines delicious fruits with cream cheese.
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Follow a balanced rainbow diet and eat fresh fruits and vegetables to boost your overall health.
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