As already mentioned in previous article, including eating rainbow colored foods in our diet is a healthy eating tip.
You may be tempted to habitually eating some foods you & your family like. But, fact is: Our bodies benefit from only variety of food choices we make. It may be difficult in the beginning, but, for ideal health, we need rainbow of nutrients and colors.
Varieties of vitamins, minerals, antioxidants, and phytochemicals in fruits and vegetables have enormous healing powers, with which, they bring their own distinctive colors. Eating a diversity of colorful foods can be an easy way to get a complete range of the vitamins and minerals our body needs to thrive.
Each color in fruits and vegetables is caused by specific phytonutrients, which are natural chemicals that help protect plants from germs, the sun’s harmful rays, and other threats & indicates an abundance of specific nutrients.
I want to discuss, what each color food consists in them:
Examples of healthy red foods to try:
- Red lentil
- Red kidney bean
- Red bell peppers
(References taken from sources) All of these healthy fruits and vegetables are positively packed with antioxidants such as vitamin a (beta carotene), vitamin c, manganese, and fiber. Red fruits and vegetables contain phytochemicals, including lycopene and ellagic acid. These powerful nutrients have been studied for their cancer-fighting effects and other health benefits like, reducing the risk of diabetes and heart disease; improve skin quality, and more.
Red lentil Red lentils are fiber rich and low on the glycemic index—making them exceptional protein sources to stabilize blood sugar levels. They also contain potassium, calcium, and magnesium.
Red kidney bean
Kidney beans are rich in protein, fiber, and complex carbohydrates; they’re one of the best dietary choices for keeping healthy blood sugar levels to avoid diabetes—a major health risk for heart disease.
Red bell peppers
Whether sweet or spicy, red peppers add a healthy knock. They’re an excellent source of vitamin A, which helps have healthy skin, hair and bones. Chili pepper, jalapenos contain the phytochemical capsaicin, which has been shown to help reduce inflammation, relieve arthritis and headaches.
These vine-grown fruits are an exceptional source of the antioxidants vitamins C and A, good sources of potassium, vitamin B6, folate and thiamin & contain the antioxidant lycopene, shown to help reduce the risk of heart disease and cancer.
Composed of 92% water, a cool slice of watermelon is a perfect way to hydrate on a hot summer day. It’s also packed with antioxidants like beta-carotene, vitamin C and lycopene.
They’ve been shown to help lower bad cholesterol and may also help fight cancer. Also, strawberries have been found to prevent and even reverse esophageal cancer
These berries contain the plant compound anthocyanins, shown to help reduce infection and reduce the risk of diabetes and heart disease. They also contain quercetin which may help slow down cancer growth.
These are packed with vitamin C but also contain lot of flavonoids like anthocyanins and proanthocyanidins, which have been shown to help fight a variety of cancers including breast, lung and colon.
An apple a day keeps the Doctor away. An apple a day can reduce bad cholesterol by as much as 40% and a lowered risk of dying from heart disease.
These are packed with the antioxidants vitamins C & A and contain high amounts the antioxidants anthocyanin and quercetin, shown to help fight inflammation.
This fruit contains tons of polyphenols; antioxidants that help prevent cancer and heart disease. Studies show that pomegranates contain three times more of this powerful antioxidant than both green tea and red wine!