Following a healthy diet is as equally important as exercising regularly to achieve overall health. Have you heard the phrase “eat the rainbow”? Well it does not mean to eat the ‘rainbow’ literally.
Unlike a typical diet, ‘Rainbow diet’ suggests a change in the way you consume food.
What is ‘rainbow diet’?
Eating food belonging to different colors of the rainbow constitute the rainbow diet. All you have to do is eat five cups of fruits and vegetables that belongs to these five colors: blue or purple, red, white, yellow or orange and green.
1. Blue or Purple
Fruits and vegetables which are blue/purple in color, like eggplant, purple cabbage, purple grapes, plums, blueberries, blackcurrant .etc. contain ‘anthocyanins’ that are good for the heart and also help in building robust blood vessels. They keep your hair healthy and also help your body fight food poisoning. Simultaneously, they lower the risk of cancer and keep your urinary tract in better condition.
2. Red
Fruits and vegetables that are red in color have ‘lycopene’ and ‘betacyanin’ that are known to fight Alzheimer’s, prostate cancer, and heart diseases. They also keep the blood vessels and skin healthy. Furthermore, they contain a lot of powerful antioxidants and bioflavonoids. These fruits and veggies include tomato, red onions, radish, beetroot, watermelons, strawberries, raspberries, pink, grapefruit, etc. Red grapes in particular contain resveratrol, which is known for being anti-inflammatory and keeping cancer and heart diseases at bay.
3. White
White fruits and veggies contain ‘xanthone’ and ‘allicin’ that are low in cholesterol, which make them good for the heart. They also protect the stomach and gut, ensuring your digestion is in the right place. Moreover, they boost your immune system. Xanthone has anti-thrombotic, anti-inflammatory, antioxidant properties, whereas Allicin lowers blood sugar and helps keep cardiovascular problems away. White fruits and veggies include garlic, onions, daikon radish, cauliflower .etc.
4. Yellow/Orange
These fruits and veggies are rich in ‘lutein’ and ‘beta-carotene’ which helps prevent cancer, bolster the immune system, and contribute towards healthy joints and eyes. They also contain an abundances of vitamin C, which is extremely good for your skin. Beta-carotene also prevents blood vessel damage, arthritis, and cataract formation, among others. Lutein is known to be good for the eyes and assists brain functioning. These fruits and veggies include carrots, yellow peppers, yellow apples, apricots, pineapples, peaches, corn, pumpkin, lemons .etc.
5. Green
Green fruits and vegetables are rich in ‘chlorophyll’ which is a cancer preventive ingredient that also helps in keeping bones, eyes, and the digestive system healthy. Chlorophyll is also a liver detox and helps in keeping your body weight under control. They also aid your skin to look young and healthy. These fruits and veggies include spinach, cucumbers, limes, green leaf and romaine lettuce, avocado, green apples, kiwi, peas and broccoli .etc.