Nom The Rainbow

I remember a good friend of mine undertaking a challenge to get a "rainbow" of food colors in his diet every day.  I figured it was something that motivated him to eat a variety of vegetables in a fun way and left it at that.  Years later, I got to thinking about it an why it may be important and figured I'd share my findings.

Get your lab coats, we're about to SCIENCE!

 

 

Red Foods are generally colored by Lycopene .

• Lycopene is one unique antioxidant. Studies have shown it can influence a reduced risk of cancer (especially prostate) and protection from heart attacks.  While most phytochemicals (the things that provide color to the food) are diminished by cooking or processing, Lycopene is actually enhanced by cooking it with a little fat!
• Best Lycopene sources: Tomato, Guava, Watermelon, Pink Grapefruit

Orange/Yellow Foods are colored by Cartenoids like Beta-Cryptoxanthin, Beta-Carotene and Alpha-Carotene.

• Beta-Cryptoxanthin, Beta-Carotene, and Alpha-Carotene can be converted to Vitamin A which is essential for vision and immune function and affects skin and bone health. Studies have shown Carotenoid rich diets can greatly reduce risk of blindness and heart attacks.
• Best Cartenoid sources: Sweet Potato, Carrots, Mango, Cantaloupe

Green Foods are colored by Chlorophyll and sport a healthy dose of Lutein and Isothiocyanates.

• Lutein will keep your peepers healthy! It plays well with the Zeaxanthin in foods like corn, red peppers, oranges, grapes and egg yolks to reduce risk of cataracts and age-related macular degeneration.
• Best Lutein sources: Spinach (and other leafy greens), Pistachios, Avocado, Green Peppers
• Isothiocyanates will go on the front lines for you to give the finger to potentially carcinogenic compounds. They help to neutralize carcinogens (making them less poisonous) by inducing the liver to produce those cancer-fighting enzymes.
• Best isothiocyanate sources: Broccoli, Cabbage, Kale, Brussels Sprouts

Blue or Purple Foods are colored by Anthocyanins.

• Anthocyanins are badass little antioxidants. They can help to reduce your risk of cancer, stroke, heart disease and, in the case of blueberries, can improve memory function! Blueberries are shown to have the highest antioxidant activity of any food you could eat. Plus, those things are freaking delicious. 
• Best Anthocyanin sources:  Eggplant, Blueberries, Blackberries, Plums

White Foods are full of the mostly colorless Anthoxanthins.

• Anthoxanthins are antioxidant powerhouses which means they keep free-radical formation in check to keep cells and tissues healthy. They have also been linked to lowered cholesterol and blood pressure as well as reducing the risk for stomach cancer and heart disease.
• Best Flavonoid sources: Cauliflower, Onions, White Potatoes, Jicama

Seeing the benefits to a colorful diet, I can't help but want to make it a focus! If I'm being totally honest, veggies and fruit are THE BUSINESS so I'll accept any excuse I can get to eat more of them.

How colorful is your daily diet?