Eating A Rainbow Of Colorful Food Daily | The Cycle Project

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Eating A Rainbow Of Colorful Food Daily

While we know that spinach, kale, pomegranates and tomatoes are all healthy foods and we should be getting as many of these fresh fruits and vegetables as possible, did you realize that there is a color wheel of food that we should try to eat from daily?

 

There are 5 unique colors of foods, and one of the goals of eating healthy should be to get foods from each of these color groups every day.  While eating any amount of fruits and vegetables is a healthier than nothing, by stepping it up and eating each of these colors daily, you can greatly increase your overall health.

 

Each color group in food has its own distinct nutrients.  So by eating all the colors, you are ensuring that you are feeding your body more nutrients, which all help body functions in varying ways, creating an overall healthier you.

 

Here are the 5 different color groups, the benefits they provide, and where you can find them.

 

Red Fruits/Vegetables

Beets, Blood Oranges, Cherries, Cranberries, Guava, Papaya, Pink Grapefruit, Red Grapefruit, Pomegranates, Radicchio, Radishes, Raspberries, Red Apples, Red Bell Peppers, Red Chili Peppers, Red Grapes, Red Onions, Red Pears, Red Peppers, Red Potatoes, Rhubarb, Strawberries, Tomatoes, Tomato Products, Watermelon

 

Vital Nutrients:

  • Ellagic Acid
  • Hesperidin
  • Lycopene
  • Quercetin

 

Benefits:

  • Fight Off Harmful Free Radicals
  • Joint Health
  • Lowers Blood Pressure
  • Lowers LDL (Bad Cholesterol)
  • Reduce Tumor Growth
  • Reduce Risks of Prostate Cancer

 

 

Orange&Yellow Fruits/Vegetables

Apricots, Butternut Squash, Cantaloupe, Cape Gooseberries, Carrots, Golden Kiwifruit, Grapefruit, Lemon, Mangoes, Nectarines, Oranges, Papayas, Peaches, Persimmons, Pineapples, Pumpkin, Rutabagas, Summer Squash, Sweet Corn, Sweet Potatoes, Tangerines, Yellow Apples, Yellow Beets, Yellow Figs, Yellow Pears, Yellow Peppers, Yellow Potatoes, Yellow Tomatoes, Yellow Watermelon, Yellow Winter Squash

 

Vital Nutrients:

  • Alpha-Carotene
  • Beta-Carotene
  • Flavanoids
  • Lycopene
  • Potassium
  • Vitamin C
  • Terpenoids
  • Zeaxanthin

 

Benefits:

  • Helps Build Healthy Bones And Joints
  • Helps Form Collagen (protein necessary for connective tissue in the body)
  • Fight Off Harmful Free Radicals
  • Lowers High Blood Pressure
  • Lowers LDL (Bad Choloesterol)
  • Protect Against Macular Degeneration
  • Reduce Risk Of Prostate Cancer

 

Green Fruits/Vegetables

Artichokes, Arugula, Asparagus, Avocados, Brocco-flower, Broccoli, Broccoli Rabe, Brussel Sprouts, Celery, Chayote Squash, Chinese Cabbage, Cucumbers, Endive, Green Apples, Green Beans, Green Cabbage, Green Grapes, Green Onion, Green Pears, Green Peppers, Honeydew, Kiwi, Leafy Greens, Leeks, Lettuce, Limes, Okra, Peas, Snow Peas, Spinach, Sugar Snap Peas, Watercress, Zucchini

 

Vital Nutrients:

  • Beta-Carotene
  • Calcium
  • Chlorophyll
  • Fiber
  • Folate
  • Glucosinolates
  • Lutein
  • Vitamin C
  • Zeaxanthin

 

Benefits:

  • Boosts Immune System
  • Fight Cancer Risks
  • Fight Off Harmful Free Radicals
  • Lowers LDL (Bad Cholesterol)
  • Lowers Blood Pressure
  • Supports Proper Digestion
  • Supports Healthy Vision

 

 

Blue & Purple Fruits/Vegetables

Black Currants, Black Salsify, Blackberries, Blueberries, Eggplant, Elderberries, Grapes, Plums, Pomegranates, Prunes, Purple Belgian Endive, Purple Potatoes, Purple Asparagus, Purple Cabbage, Purple Carrots, Purple Figs, Purple Grapes, Purple Peppers, Raisins

 

Vital Nutrients:

  • Anthocyanidins
  • Ellagic Acid
  • Fiber
  • Flavonoids
  • Lutein
  • Quercetin
  • Resveratrol
  • Vitamin C
  • Zeaxanthin

 

Benefits:

  • Retinal/Vision Health*
  • Boosts and Balances Immune System*
  • Fights Inflammation
  • Improves Absorption Of Certain Minerals (Calcium)
  • Limits Activity in Cancerous Cells
  • Lowers LDL (Bad Cholesterol)
  • Reduces Tumor Growth
  • Supports Digestive Health

 

White Fruits/Vegetables

Bananas, Brown Pears, Cauliflower, Dates, Garlic, Ginger, Jerusalem Artichoke, Jicama, Kohlrabi, Leeks, Mushrooms, Onions, Parsnips, Potatoes, Shallots, Turnips, White Corn, White Nectarines, White Peaches

 

Vital Nutrients:

  • Allyl Sulfides
  • Beta-Glucans
  • Epigallocatechin gallate (EGCG)
  • Lignan
  • Secoisolariciresinol diglucoside (SDG)

 

Benefits:

  • Activates Natural Killer B and T Cells
  • Balances Immunes System
  • Balances Hormones (reduces risk of hormone-related cancers)
  • Helps Prevent Development of Atherosclerosis and Diabetes
  • Reduces risk of Certain Cancers (Colon, Breast, Prostate)

 

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