Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus.See all posts »
Eat a Rainbow of Foods: Health Benefits of Colored Foods
Each color of different foods adds different nutrients that are beneficial to your body. To get your array of color try these different foods:
These foods tend to be high in antioxidants such as Vitamin A and C to improve immunity. Try: oranges, pepper, cantaloupe, mango, squash, carrots, sweet potato, lemon, papaya, pineapple, and pumpkin.
These foods often contain a phytonutrient known as anthocyanins, which helps with memory and reduces disease risk. Try: eggplant, grapes, purple potatoes, plums, raisins, blackberries, blueberries, and prunes.
Green foods contain chlorophyll and are high in essential nutrients such as folate and carotenoids to help improve vision and reduce risk of disease. Try: spinach, brocolli, asparagus, collard greens, bok choy, kale, arugala, kiwi, brussels sprouts, artichoke, honeydew, and celery.
These foods contain lycopene and anthocyanins, both heart-healthy compounds. Try: tomato, pepper, apples, strawberries, raspberries, cherries, beets, watermelon, red onion, and pomegranate.
White foods often contain nutrients such as alicin to promote heart health and reduce risk of disease. Try: cauliflower, onion, potato, banana, parsnips, jicama, garlic, and mushrooms.
Including an array of foods in your diet will make your food colorful and exciting for the entire family! Try new foods combined with your favorites to get a diverse range of nutrients to fuel your body.