Health Benefits of Eating a Rainbow

The way a plate looks is just as important as how it tastes. When taking photos for My Healthy Dish, a lot of thought goes into the ingredients to make the recipe look appealing. But the variety of colors aren’t only serving the purpose of a pretty presentation, because eating a rainbow of fruits and vegetables can also make the dish even healthier.

Fruits and vegetables contain different nutrients in various amounts. It’s important to eat colors from all over the spectrum so you can get the range of vitamins and minerals that are provided for you naturally in plants. Not only is it healthy, it also gives you photos worthy for Instagram!

Check out a few examples of how plants from different color groups can benefit your body:

Red fruits and vegetables:
– Maintain a healthy heart
– Help memory function
– Maintain urinary tract health
Examples include red apples, red peppers, beets, tomatoes, red grapes, and pomegranates.

Yellow/Orange fruits and vegetables:
– Maintain a healthy heart
– Maintain healthy vision
– Strengthen the immune system (Vitamin C)
Examples include squash, yellow apples, carrots, apricots, oranges, sweet potatoes, and pumpkins.

Green fruits and vegetables:
– Maintain healthy vision (Vitamin A)
– Maintain bones and teeth (Calcium)
Examples include kiwi, asparagus, spinach, green pears, avocados, kale, peas, broccoli, and bok choy.

Blue/Purple fruits and vegetables:
– Help with memory function
– Maintain healthy aging
– Maintain urinary tract health
Examples include plums, raisins, currants, blueberries, eggplants, and purple cabbage.

White/Tan/Brown fruits and vegetables:
– Maintain a healthy heart
– Helps keep cholesterol levels healthy
Examples include dates, bananas, Asian pears, leeks, onions, garlic, cauliflower, jicama, and mushrooms.

If cooking is an art, let your plate be the canvas. Just thinking like that can make incorporating different colors into your diet very easy. For example, when making a smoothie, try to throw in some greens and carrots with your berries and bananas, like in these Green Smoothies. Always try to incorporate ingredients that will contrast others to make your meals pop with color and burst with health benefits. Check out the variety in this Grilled Vegetarian Sandwich.

With so many benefits from eating a rainbow of colors, don’t settle for a dull and boring plate. Add color to your diet and show off what a healthy dish looks like!