EAT A RAINBOW … EVERYDAY

For good health and vitality, we need to eat the RAINBOW … no, not Skittles. 
[Skittles is not food and is, in my opinion, poison.]

We need to eat a wide spectrum of foods – that is, a wide variety of colorful fruits and vegetables, along with a diverse array of nuts, seeds, legumes, and whole grains to get proper and adequate nutrition. 

The various colors in plants are created by particular phytochemicals.  Phytochemicals are chemicals produced by the plant to provide protection from the elements, insects, fungus, molds, parasites, etc.    In short, phytochemicals generally help the plant thwart competitors, predators, and/or pathogens, thus, being able to survive and thrive to pass on its seeds. 
 
These phytochemicals often confer benefits to us, although some serve as anti-nutrients, especially in excess, and can cause us harm.  That is why it is prudent to eat a diverse variety of fruits, vegetables, nuts, seeds, legumes, and whole grains, as well as to prepare foods in a manner that reduces anti-nutrients and enzyme inhibitors. 
 
In conclusion, we need to consume foods and herbs from the whole color spectrum for good health.  Let’s look at some of the delicious and nutritious colorful foods by color.  :)
 
RED / PINK
Apples: Red Delicious, Empire, McIntosh, etc.
Beans: Adzuki, Kidney, Red, Pinto, etc.
Berries: Cranberry, Goji, Loganberry, Raspberry, Strawberry, Wineberry, etc.
Blood Oranges
Cherries
Grapefruit (Pink, Red)
Grapes
Guava
Papaya
Pomegranate
Radicchio
Radishes (Red)
Red Beets
Red Bell Peppers
Red Cabbage
Red Currants
Red Pears
Red Potatoes
Rhubarb
Rooibos Tea
Rose hips
Tomatoes
Watermelon
Seeds & Grains: Red Rice, Bhutan Rice, Red Quinoa, etc.
 
ORANGE
Apricots
Cantaloupe
Carrots
Citrus: Oranges, Tangerines, etc.
Orange Bell Peppers
Persimmons
Squashes: Pumpkin, Buttercup, Butternut, etc.
Sweet Potatoes
Tomatoes
Turmeric Root
Yams
 
YELLOW
Apples: Golden Delicious, Jonagold, etc.
Asian Pears
Bananas
Carrots
Ginger Root
Golden Kiwi
Lemons
Mango
Pineapple
Winter Squashes: Acorn, Delicata, Kabocha, Spaghetti, etc.
Starfruit
Sweet Corn
Tomatoes
Watermelon
Yellow Beets
Yellow Bell Peppers
Yellow Summer Squash
 
GREEN
Artichokes
Asparagus
Avocados
Bitter Melon
Bok Choy
Broccoli
Broccolini
Brussels sprouts
Cabbage
Celery
Cucumbers
Green Beans
Green Onions / Scallions
Green Tea
Jalapeno Peppers
Kiwi
Leafy Greens (arugula, spinach, lamb’s quarters, collard, beet greens, Swiss chard, dandelion, lettuce, kale, turnip, mustard, etc.)
Limes
Okra
Olives
Pears
Peas (Snow, Sugar Snap, Garden, etc.)
Seeds: Pumpkin
Watercress
Zucchini Summer Squash
 
BLUE
Blue Corn
Blueberries
Boysenberries
 
PURPLE
Carrots
Grapes
Japanese Sweet Potatoes
Plums
Prunes
Purple Bell Peppers
Purple Cauliflower
Purple Corn
Purple Kale
Purple Potatoes
 
BLACK – PURPLE
Acai Berry
Black Mission Figs
Eggplant
Raisins
 
BLACK
Beans: Black, Black Soybeans
Black Currants
Black Garlic
Black Lentils
Blackberries
Grapes
Olives
Rice: Black
Seeds: Black Sesame, Black Seeds (Nigella sativa), Chia
Wild Rice
 
WHITE
Artichoke Hearts
Beans: Cannellini, Navy, Great Northern, etc.
Carrots
Cauliflower
Coconut
Daikon Radish
Garlic
Hearts of Palm (get sustainably sourced or avoid)
Jicama
Mushrooms: White Button, Oyster, etc.
Parsnips
Potatoes (eat the skin & NEVER eat fried unless you want to increase your risk of cancer dramatically…. Slow boiled is best)
White Onions
 
TAN/BROWN
Beans: Garbanzo (Chick Peas)
Cacao
Dates
Ginger
Mushrooms
Nuts: Almonds, Macadamia, Pecans, Walnuts, etc.
Seeds: Flax (Golden, Brown), Hemp, Sunflower, Sesame, etc.
Rice Brown

MIXED:
Rainbow Chard
 
Definitions:
Spectrum – a band of colors, as seen in a rainbow, produced by separation of the components of light by their different degrees of refraction according to wavelength.