I can’t state enough about how important a balanced diet is, and fruits and vegetables are a big part of that balance. They are full of immunity-boosting nutrients, fiber, and antioxidants that help strengthen the immune system, fight diseases, and improve overall health.
But not every fruit or vegetable is made the same. The color of these foods can tell you what nutrients and antioxidants they have, and putting a rainbow of colors on your plate can help make sure you get a wide range of nutrients.
When I talk about diet to patients, I often refer to ‘mixing and matching colors’. I thought I would briefly discuss a few cool vegetables with different colors, and how these when eaten in good proportion can be immunity-boosting.
Red Vegetables And Fruits
Fruits and vegetables that are red are a great way to get important nutrients that are good for your health. For example, tomatoes are one of the most common red vegetables, and they are full of the antioxidant lycopene. Lycopene has been shown to lower the risk of some cancers, like prostate cancer, and it may also lower the risk of heart disease.
Watermelon is another red fruit that is full of nutrients that are good for your health. It has a lot of lycopene, vitamin C, and other antioxidants that help the immune system work better and keep the body from getting sick. It also has a lot of potassium, which helps keep blood pressure in check.
Red bell peppers are another healthy food that is good for you. They have a lot of vitamin C, which helps keep skin, bones, and teeth healthy. They also have vitamin A, which is important for good eyesight, and potassium, which helps keep blood pressure under control.
Beetroot is another red vegetable that is full of nutrients that are good for your health. They have a lot of fiber, which helps with digestion, and a lot of folates, which are important for women who are pregnant. Also, beets have nitrates, which may help lower blood pressure and make you better at working out.
Orange And Yellow Vegetables And Fruits
Orange and yellow fruits and vegetables are not only pretty to look at, but they are also good for your health in many ways. They have a lot of antioxidants, vitamins, and minerals, all of which are important for good health.
Carrots are loaded with beta-carotene, which is an antioxidant that the body turns into vitamin A. Vitamin A is important for keeping your skin, eyes, and immune system in good shape. Beta-carotene is also found in high amounts in other orange and yellow vegetables, such as sweet potatoes and pumpkin.
Citrus fruits like oranges, tangerines, and grapefruit are known for having a lot of vitamin C. Vitamin C is important for keeping your immune system healthy, and it also helps your body absorb iron. Peaches and apricots, which are also orange, are also good sources of vitamin C.
Vitamin C, beta-carotene, and potassium are also found in large amounts in mangoes, papayas, and pineapples. These tropical fruits also have a lot of fiber, which helps keep digestion healthy.
Green Fruits And Vegetables
Fruits and vegetables that are green are full of vitamins and minerals that are important for staying healthy. They are full of fiber, antioxidants, and other important nutrients that help strengthen the immune system, improve digestion, and prevent chronic diseases.
Some of the healthiest foods on the planet are leafy greens like spinach, moringa leaves, kale, and collard greens. They have a lot of vitamin K, which helps blood clot, and are also a good source of vitamin C, fiber, and calcium.
These greens are also full of antioxidants, which help keep the body from getting sick.
Broccoli, Brussels sprouts, and other cruciferous vegetables also have a lot of good-for-your-health nutrients. They are full of fiber and antioxidants and have chemicals in them that have been shown to help lower the risk of some types of cancer.
Fruits that are green, like avocados, kiwis, and green apples, are also full of nutrients. Avocado is a good source of healthy fats and has potassium, fiber, and vitamins E, C, and K.
Kiwi is full of vitamin C, and green apples are a good source of fiber and other important nutrients.
Blue And Purple Fruits And Vegetables
Blue and purple fruits and vegetables are not only pretty to look at, but they are also good for your health in many ways. They have a lot of antioxidants, vitamins, and minerals, all of which are important for good health.
One of the most popular blue fruits, blueberries are full of nutrients that are good for your health. They have a lot of anthocyanins, which are a type of antioxidant that has been shown to lower the risk of some cancers and make the heart healthier.
Blueberries are also a good source of manganese, vitamin C, and fiber.
Blackberries, raspberries, and other berries are also full of anthocyanins and other important immunity-boosting nutrients. They are full of antioxidants, which protect the body from disease and help it age in a healthy way. Berries are also a good way to get vitamin C and fiber.
There are also a lot of healthy nutrients in purple grapes, eggplant (brinjal), and purple potatoes. They have a lot of fiber and antioxidants and have chemicals in them that have been shown to help lower the risk of some types of cancer.
White Fruits And Vegetables
Even though white fruits and vegetables don’t have as much color as their colorful counterparts, they still have many health benefits and immunity-boosting properties.
They have a lot of vitamins, minerals, and other important nutrients that are good for your health and help keep you from getting sick.
Cauliflower is a popular white vegetable that is full of nutrients that are good for your health. It is a good source of fiber, vitamin C, and vitamin K. It also has chemicals in it that have been shown to fight inflammation and cancer.
Garlic and onions are two more white vegetables that are full of health benefits. They have a lot of sulfur compounds, which help lower blood pressure and lower the chance of getting heart disease. Garlic and onions are also full of antioxidants, which help keep the body healthy and free of disease.
Bananas and pears, which are white fruits, are also very healthy. They are good sources of fiber and vitamin C, and potassium, which help control blood pressure.
Mixing It Up
Incorporating a rainbow of colors on your plate not only ensures that you are getting a diverse range of immunity boosting nutrients but also makes meals more visually appealing and enjoyable.
Here are some tips for incorporating more colorful fruits and vegetables into your diet:
Start small: If you are not used to eating a lot of fruits and vegetables, start by adding one or two servings a day and gradually increase your intake over time.
Mix it up: Try to include a variety of colors and types of fruits and vegetables in your diet. If you tend to eat the same things every day, challenge yourself to try something new.
Cook creatively: Experiment with different cooking methods, such as roasting, grilling, or stir-frying, to bring out the flavors of different fruits and vegetables.
Make it fun: Get creative with how you present your fruits and vegetables. Use cookie cutters to make fun shapes, or arrange them on a platter to make a colorful display. Even your kids will love them!
In short, incorporating a rainbow of colors on your plate is an excellent way to boost your immunity and promote overall health.
By including a variety of fruits and vegetables in your diet, you can ensure that you are getting a diverse range of nutrients and antioxidants that can help to protect against disease and support your immune system.
In addition, eating a diet rich in fruits and vegetables has been linked to a lower risk of chronic diseases such as heart disease, cancer, and type 2 diabetes.
So the next time you prepare a meal, think about how you can make it more colorful and nutritious by including a rainbow of fruits and vegetables.