Eat the Rainbow
A colorful plate is a healthful plate.
It’s important to eat vegetables and fruits of various colors every day. These colorful foods are sources of plant nutrients that are essential for good health. People who eat more plant foods have less inflammation, better immunity, healthier bodies and lower rates of chronic disease. A good source of vitamins and minerals, plant foods are uniquely healthy because they’re packed with phytonutrients—sometimes called phytochemicals—that are absent from most animal foods. You are consuming these phytonutrients when you eat plant foods such as vegetables, fruits, beans, nuts, seeds, whole grains, herbs, spices and teas.
Plants come in different colors because they contain different phytonutrients. To benefit from the full array, the goal is to eat at least one serving of each color group every day.
Red
Benefits: Red phytonutrients are anti-inflammatory and help support the health of the heart, blood vessels, prostate and brain. They also lower the risk of certain cancers.
Red foods include: Red apples, red beans, beets, red bell peppers, cranberries, cherries, red grapes, red onions, red plums, pomegranate, radicchio, red radish, strawberries, red tomato and watermelon.
Orange
Benefits: Orange phytonutrients are anti-inflammatory and help support the health of the heart, blood vessels, reproductive system and brain. Some orange foods are a source of vitamin A.
Orange foods include: Apricots, orange bell pepper, cantaloupe, carrots, mango, nectarine, oranges, papaya, peach, persimmons, pumpkin, tangerines, turmeric root, winter squash and yams.
Yellow
Benefits: Yellow phytonutrients are anti-inflammatory, protect the eyes, and support the digestive system, immune system and heart.
Yellow foods include: Yellow apples, yellow pears, banana, yellow bell peppers, corn, ginger root, gold kiwi, jackfruit, lemon, millet, passionfruit, pineapple, starfruit and summer squash. Some green foods such as dark leafy greens also contain yellow phytonutrients; kale, parsley and spinach are particularly rich in yellow phytonutrients.
Green
Benefits: Green phytonutrients are anti-inflammatory and protect the heart, blood vessels, brain and bones. They help maintain hormone balance and prevent cancer. The darker the green color, the more phytonutrients the plant contains. In one study, people who ate one or two daily servings of dark leafy greens were found to have a biological age 11 years younger than those who rarely ate them.
Green foods include: Artichokes, asparagus, green apples, avocado. limes, kiwi, green olives, extra virgin olive oil, bok choy, broccoli, Brussels sprouts, cabbage, celery, cucumber, green beans, peas, green herbs and spices, green tea, zucchini and dark leafy greens such as arugula, Swiss chard, collard greens, dandelion, kale, lettuce, spinach, mustard greens and watercress.
Blue, Purple & Black
Benefits: Blue, purple and black phytonutrients are anti-inflammatory and are important for brain health and memory. They also support the heart, blood vessels, bone and liver. People are most likely to be deficient in this color group.
Blue, purple and black foods include: Many types of berries, purple cabbage, purple carrots, purple cauliflower, eggplant, figs, purple grapes, purple kale, black olives, plums, purple potatoes, plums, prunes, raisins, black rice and black sesame seeds.
White, Tan & Brown
Benefits: White, tan and brown phytonutrients are anti-inflammatory and have anti-cancer properties. They also help protect the heart, blood vessels, bone and brain.
White, tan & brown foods include: Applesauce, cauliflower, coconut, coffee, dates, garlic, beans, mushrooms, nuts, onions, tan pears, dragon fruit, sauerkraut, many seeds, soy products, tahini, tea and many whole grains. Processed foods are often brown due to processing, but are not a good source of phytonutrients.
The bottom line
Whole, unprocessed plant foods provide the maximum benefits. The USDA recommends a minimum of two servings of fruit and three servings of vegetables each day. More is often needed. For the prevention and treatment of chronic disease, some organizations aim for two to four servings of fruit and five to ten servings of vegetables per day.12 Bigger eaters need more servings. A serving is one medium fruit; 1 cup of raw leafy greens; or one-half cup of cooked or raw vegetables or fruit. For good health, make sure you are eating a rainbow of colors.
This newsletter is for educational purposes only. It is not intended as a substitute for medical advice or treatment; before adhering to any recommendations in this newsletter consult your healthcare provider.
Fruits and Vegetables Servings Sizes Infographic. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
Core Food Plan Comprehensive Guide and Core Food Plan (1800-2200 Calories). 2022. Institute for Functional Medicine. https://ifm.org
Ten servings, or five cups, of vegetables a day would make vegetables the biggest item on your plate by far. In addition to the four pieces of fruit, one would have to make a very concerted effort to consume that much fruit and vegies.