Written by: Jules Francis, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Do you know the incredible benefits of eating a rainbow? They are plentiful! I recently stood right infront of the most incredible rainbow of my life whilst standing in the rain on top of a castle on the island of Ischia in Italy. It was indeed a magical moment.
I stood in awe at how vibrant it was, for just a few minutes, before it faded in and out of the sky within seconds, as though it was never there.
That stunning rainbow was an important reminder of impermanence – that nothing lasts forever. However stunning and special something may be, it doesn't last and therefore is worth appreciating and being grateful for, which is the first step to achieving a healthy mindset.
Whilst I was gazing lovingly at this rainbow, it also reminded me how important it is to paint your plate with the colours of the rainbow to achieve maximum health benefits from food.
Try to include as many plant-based colours in your meals and snacks as possible. Each colour provides various health benefits, and no one colour is superior to another, which is why a balance of all colours is most important.
Brightly coloured plant foods contain compounds called polyphenols. They are produced by plants as part of their defence mechanisms.
When thinking about the benefits of food, we often think mainly about protein, carbohydrates and fats, vitamins and minerals, but how often do we think about polyphenols?
Polyphenols are found in vegetables, fruits, herbs, spices, tea, and dark chocolate. They have long been known as antioxidants, minimising the damage that free radicals can cause to our tissues.
The benefits of polyphenols go far beyond their role as antioxidants.
Polyphenols support the mitochondria, the "energy powerhouses" of our cells, and therefore can be important foods to consider in avoiding or preventing fatigue and low energy.
Many polyphenols have anticancer properties, such as EGCG in green tea, quercetin in red onions and curcumin in turmeric. Most polyphenols are anti-inflammatory, antifungal, antiviral and anti-allergic, which is another reason to eat as wide a variety as possible.
Now we know the benefits of eating more rainbow-coloured foods, let's look at some of the individual colours and how they help.
Red; is rich in a fat-soluble nutrient that can protect against prostate cancer as well as heart and lung disease and supports healthy cholesterol levels.
Indulge in strawberries, cranberries, raspberries, tomatoes, cherries, apples, beetroot, watermelon, red grapes, red peppers, and red onions.
Orange and yellow; are particularly beneficial for your gastrointestinal tract, digestion, and the gut microbiome. The flavonoids in citrus fruits work together with vitamin C to help reduce the risk of cancer, strengthen bones and teeth, help heal wounds and keep skin healthy.
Add more carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, butternut squash, peaches, and cantaloupe.
Green; these vegetables contain vitamin K, which supports blood clotting. There is plenty of magnesium which relaxes muscles and blood vessels, folate to support the health of red blood cells, and potassium to control blood pressure, and they often taste bitter, which stimulates digestion.
Add more of these to your plate as often as possible: spinach, avocado, asparagus, artichoke, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)
Blue and purple; have a positive effect on brain health, inflammation, and heart disease. Purple foods may also enhance calmness and boost mood, giving people a few more reasons to add them to their meal plans.
Add more blueberries, blackberries, raisins, aubergine, plums, figs, prunes, and purple cabbage.
Getting the most out of the phytonutrients also means eating the colourful skins, the richest sources of the phytonutrients, along with the paler flesh. Try to avoid peeling foods like apples, peaches and aubergine, as you will lose their most concentrated source of beneficial chemicals.
If you're on board for eating more colours, think in twos. Try having two portions in the morning, two in the afternoon and two in the evening.
When it comes to snacking, think of a colour to snack on – is it a sliced banana cut open and spread with peanut butter, a chopped apple cored and sliced horizontal and spread with almond butter and topped with goji berries or a simple carrot cut into sticks and dipped in houmous?
Next time you're shopping, look at your trolley or basket and see if it looks colourful enough. If not, add a few more colours or replace a few of the beige and whites with reds and greens.
Local farmers' markets are a great place to source fresh and seasonal produce and if you're unsure of what to do with any of the vegetables, just ask your friendly farmer/greengrocer. Remember that whilst eating fresh produce is always best, frozen fruits and vegetables are also okay.
If you've realised that you're not eating the rainbow at present, it's never too late to start! I invite you to look at how many different plant foods you eat in a week, aiming for at least 30 and ideally 50.
Then, check that you are eating all the colours of the rainbow. If you are eating them all in a week, great! Can you eat them all twice a week? How about daily? This is lots of fun with children, so get them involved too!
As you now know that eating the rainbow can benefit just about everybody's system, don't be surprised if you start to feel great!
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Jules Francis, Executive Contributor Brainz Magazine
Jules Francis is the go-to expert for career-driven women who are looking to transform their relationship with food.
She has helped hundreds of people from all walks of life to help them understand the underlying causes of why they have unhealthy eating behaviours.
With three decades of experience, Jules has the insight and experience to see what truly underpins low confidence and how people often choose to compensate behaviors for dealing with it.
Jules is a multi-award-winning health coach, co-author of 2 best-selling books, and creator of 2 online courses, The Food Breakthrough Academy and The Reset Button.
