Eat the Rainbow

eat the rainbow

Of course the title of this blog post should not be interpreted word by word. It doesn`t literally mean take a bite of the rainbow, rather than implement the different colors of the rainbow in your daily diet. Or in other words, try to eat vegetables and fruits that come in different colors in order to get a variety of nutrients. Back in the days when I went to University this rule has been taught in every single nutrition lecture . “Eat colorful!” is what the professors always said.

Obviously this makes sense, as the components and ingredients vary according to the color of a veggie/fruit. Here a short overview

  • yellow/orange: contain vitamin C, potassium, lycopene, flavonoids, lutein and beta-carotene. The two latter ones are important for the eyes, as well as they have a positive influence on cholesterol and the cardiovascular system. Vitamin C reinforces the immune system and tissue repair. Those fruits and veggies are also full of antioxidants, that help our body to destroy free radicals.
  • red: contain lycopene (which actually makes those sorts red), quercetin, potassium, carotenoids. They as well have a positive effect on blood pressure, blood vessels, cholesterol and inflammations.
  • green: are rich in chlorophyll, vitamin C, vitamin K, potassium, flavonoids, calcium, folic acid, lutein, selenium, saponins and carotenoids. Green vegetables and fruits support your immune system, they have a positive effect on the cardiovascular system and digestion. Furthermore they help detoxify your body.
  • purple/blue: contain vitamin C, potassium, resveratrol, niacin, antioxidants, flavonoids, lutein, phenols and anthocyanins. Those varieties boost digestion and the resorption of minerals into the body. They have positive effects on the cholesterol and are very rich in antioxidants.
  • white/brown: contain allicin, potassium, beta-glucan, lignan, selenium, chlorogenic acid, flavonoids, isoflavone and antioxidants. Representatives of this group help against infections and they are attributed to have antiviral and antibacterial effects.

This list clearly demonstrates how important it is to pattern your daily menu plan as colorful as possible. That`s why we are trying – at least during the Weekday Weekend Challenge – to at least incorporate one representative of every one of the above mentioned groups. eat the rainbow

The above shown figure shows an overview of different veggies and fruits arranged by their color. Of course this list isn`t considered to be complete, but it should at least give you some ideas, what to eat to fulfill your personal eat the rainbow every day. Some of the mentioned sorts also come in different colors, for instance apples, chard or pears, this makes them representatives of different color charts depending on the color they have. Oh and sry about the typo in the figure. Of course it should be brown and not braun *lol*.

Read you soon,

Sarah

 

Besides existing knowledge, the following sources were used to compile the above text:                                             https://www.disabled-world.com/fitness/nutrition/fruits-veggies/colored.php                                                    https://de.biomanantial.com/die-farbe-von-obst-und-gemuese-und-phytochemikalien-a-2011-de.html  http://www.nutritionaustralia.org/national/resource/eat-rainbow                                                                                          https://www.mayr-kuren.de/farbe-obst-gemuese-sekundaere-pflanzenstoffe.html

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