Momma always told you to eat your vegetables, but you resisted. Momma said they would make you big and strong, but they didn't always taste good, so you balked. Now that you're an adult, you realize: MOMMA WAS RIGHT!
We've all heard the news that people who eat more fruit and vegetables have less heart disease, cancer, diabetes, osteoporosis, etc. Why? Because of the colors (the rainbow) - the pigments that give plants a variety of health-protecting benefits.
Pigments protect plants from solar radiation, oxidative damage to cells, environmental stress, and attacks by microbes, insects and animal predators; pigments also heal damaged plant tissue and help to regulate growth.
The nutritional and healing benefits that plants derive from these various pigments are transferred to us, more so if food is eaten as close to nature as possible - raw, lightly steamed, juiced - cooking generally kills the majority of vitamins and nutrients in vegetables. Each color in the rainbow of foods gives your body specific nutrients, so you want to eat regularly from the whole spectrum, and not focus on any single color.
Here's a brief rundown of the benefits of
eating from the rainbow of fruits and vegetables:
GREEN GROUP: This group contains Phytochemicals such as Lutein, which plays a major role in eye health, and may help prevent diseases like macular degeneration, cataracts, and retinal diseases, and Folate, which may help prevent heart disease; those green pigments may also help deactivate carcinogens (cancer). Foods in this group: Spinach, Broccoli, Asparagus, Kiwi, Deep-green "leafies".
ORANGE GROUP: (yellow to red colors) This group contains Carotenoids, and are a great source of Vitamin A - coming from beta carotene. Vitamin A is good for your eyes, adds to a healthy immune system, may help with memory and learning, and may prevent heart disease, cancer and macular degeneration (healthy eyes!). Hint: eating Carotenoids with a little fat can help the body better absorb them. Foods in this group: Apricots, Cantaloupe, Carrots, Leafy greens (yep), Pumpkins, Tomatoes, Winter squash.
RED GROUP: Foods in this group are generally high in Vitamin C - to build your immune system, Vitamin A - eye health/vision, and numerous other antioxidants - to fight those free radicals that are floating throughout your body. These foods are basically disease fighters, healthy heart helpers, and immune system boosters. Foods in this group: Strawberries, Raspberries, Red Peppers, Tomatoes.
BLUE-PURPLE GROUP: This group contains antioxidants called Anthocyanins, which protect the brain from deterioration from free radicals. Foods in this group may also help prevent cancer, heart disease, insulin resistance, and obesity, and may promote wound healing. The antioxidants in grapes and eggplant may also aid in lowering bad cholesterol and keeping arteries more elastic. Foods in this group: Purple cabbage, eggplant, red onions, red/purple grapes.
RED-VIOLET/YELLOW-ORANGE GROUP: This group contains antioxidants called Betalains, which reduce the toxins surrounding your cells, so vital nutrients can enter. Betalains may protect your body against cancer, heart disease, liver damage and ulcers. Foods in this group: Beets, Swiss chard, Spinach, Nopal cactus (which leads the group in highest concentrations of betalains).
As Dr. James Duke says: "Get the most variety of colorful fruit and vegetables you can - you can't overdose on vegetables"!
Check out this link to help get your kids involved in "rainbow eating": http://www.todayiatearainbow.com/
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