Put a rainbow on your plate
Put a rainbow on your plate for a healthy diet
Taste buds, those tiny organs on the surface of your tongue, tell you which of the five basic tastes — sweet, salty, sour, bitter or umami — you’ve just popped into your mouth. But even before that morsel hits the taste buds, your eyes are sending visual cues that influence the way you respond to that flavor.
Color is one way we judge the way something tastes, and color in nature signals what type of health-enhancing nutrients a food contains. Brightly colored vegetables and fruits are rich in different phytochemicals — substances that may help reduce the number of cell-damaging free radicals circulating in our bodies.
According to the National Center for Complementary and Integrative Health, supplements containing high doses of single phytochemicals have not been shown to reduce the risks of heart disease, cancer, cataracts or other chronic diseases.
While no one knows what the ideal mixture of colors is, eating across the rainbow is the best way to guarantee a balanced diet rich in the full spectrum of essential nutrients.
Red Although tomatoes (especially in the form of cooked sauces) are the poster child for lycopene, watermelon, red and pink grapefruit, strawberries, cherries, raspberries, guava, beets, red cabbage, red onions and red peppers are also rich in this...
Yellow Green Lutein, which is important to eye health, is found in abundance in avocados, kiwi, pistachios, artichokes, green beans, green peppers, summer squash and all types of leafy greens such as spinach, arugula, chard, collards and mustard and...
Blue/Purple Blueberries, eggplant, blackberries, plums, purple cabbage and pomegranates are rich in anthocyanins and flavinols that may help prevent heart disease and lower the risk of some cancers.