Eating The Rainbow: Why You Should Eating a Variety of Fruits and Vegetables.

I have started this amazing rainbow juice day daily. I drink one rainbow juice, for breakfast use the pulp in a peanut butter bite. Some kind of bite you need the fiber and all the vitamins in the pulp don't throw it away.

Each and every color is needed so let talk about this amazing color. If you'd like more veggies filled recipes. Please make sure to follow mine YouTube.com. Subscribe just click, and it will send you right to my page.

Let's talk fruit now each color in fruits and vegetables is caused by specific phytonutrients, which are natural chemicals that help protect plants from germs, bugs, the sun’s harmful rays, and other threats.

And each color indicates an abundance of specific nutrients.

Most Americans Aren’t Getting the Range of Colorful Foods They Need

According to a 2017 phytonutrients report only 21% of the adult eat the recommended fruit and vegetable needed daily (https://www.pwrnewmedia.com/2009/nutrilite90921nmr/downloads/AmerciasPhytonutrientReport.pdf )

Based on the report,

69% of Americans are falling short in green phytonutrients78% of Americans are falling short in red phytonutrients 86% of Americans are falling short in white phytonutrients 88% of Americans are falling short in purple and blue phytonutrients 79% of Americans are falling short in yellow and orange phytonutrients

Now, let’s take a look at what the color of your food can tell you about its nutrition and how you can get more of the colorful range of phytonutrients to help your body function at its best.

Red Fruits and Vegetables Help Fight Cancer, Reduce the Risk of Diabetes and Heart Disease, Improve Skin Quality, and More

Red fruits and vegetables contain phytochemicals, including lycopene and ellagic acid. These powerful nutrients have been studied for their cancer-fighting effects and other health benefits.

For example, a daily dose of tomato sauce has been found to reverse the progression of prostate cancer.  Watermelon is even higher in lycopene than tomatoes, and the lycopene may be more bioavailable.

Watermelon is also rich in a phytonutrient called citrulline, which may work as a treatment for mild to moderate erectile dysfunction.

Also, strawberries have been found to prevent and even reverse esophageal cancer.

Getting your phytonutrients from whole foods is best. In fact, taking phytonutrients, like lycopene and beta-carotene, in supplement form because it may increase the risk of cancer. But consuming these phytonutrients in whole-food forms, like tomato sauce, has been found to decrease the risk of cancer.

Examples of Healthy Red Foods to Try

Red peppers, Tomatoes, Strawberries, Raspberries, Watermelon, Apples, Cranberries, Cherries, Grapes, Red onions, Pomegranate, Beets

Orange and Yellow Fruits and Vegetables Improve Immune Function, Reduce the Risk of Heart Disease, Promote Eye Health, and More

Orange and yellow fruits and vegetables are rich in vitamin C and carotenoids, including beta-carotene. Some carotenoids, most notably beta-carotene, convert to vitamin A within the body, which helps promote healthy vision and cell growth.

Citrus fruits contain a unique phytonutrient called hesperidin, which helps to increase blood flow. This has important health ramifications. If you tend to get cold hands and feet, eating an orange a day may help keep your hands and feet warm. More importantly, consuming citrus may also reduce your risk of stroke.

Examples of Healthy Orange and Yellow Foods to Try

Oranges, Grapefruit, Lemons, Mangoes, Papayas, Carrots, Sweet potatoes, winter squash (butternut, kabocha, delicata, acorn)Yellow summer squash, Corn, Cantaloupe, Orange and yellow pepper, golden beets, Pineapple, Peaches

Green Fruits and Vegetables Boost the Immune System, Help Detoxify the Body, Restore Energy and Vitality, and More

Greens are one of the healthiest foods we can eat. Green fruits and vegetables are rich in lutein, isothiocyanates, isoflavones, and vitamin K — which is essential for blood and bone health.

In addition, green vegetables are rich in folate – a nutrient especially important for pregnant women to consume to help prevent congenital disabilities.

Cruciferous vegetables, like broccoli, have been shown to enhance immune function, while dark leafy greens like kale may improve mood. Kiwi fruit has been shown to help alleviate a wide array of maladies, from the common cold to IBS to insomnia, and may even help repair DNA damage.

Examples of Healthy Green Foods to Try

Broccoli, Kale, Romaine lettuce, collard greens, Brussels sprouts, Green grapes, Green apples, Asparagus, Spinach, Swiss chard, Arugula, Green bean, Peas, Zucchini, Kiwi fruit. Avocado, Edamame.

Blue and Purple Fruits and Vegetables Fight Cancer and Unwanted Inflammation and Help Keep You, Young

Blue and purple fruits and vegetables are rich in phytonutrients, including anthocyanins and resveratrol, and have been studied extensively for their anti-cancer and anti-aging properties.

Studies show that the bioactive phytochemicals in berries work to repair damage from oxidative stress and inflammation.

Red cabbage, which is purple, is one of the best superfood bargains and has the highest level of antioxidants per dollar.

Examples of Healthy Blue and Purple Foods to Try

Blueberries, Blackberries, Red (purple) grapes, Red (purple) cabbage, Eggplant, Plums, Prunes, Figs

Learn more about why purple foods are healthy, which ones you should be eating, and some delicious recipes here.

White and Brown Fruits and Vegetables Protect Against Certain Cancers, Keep Bones Strong, and Are A Heart-Healthy Choice

White and brown produce may not be as brightly colored as other foods, but they still are a healthy choice and have phytonutrients.

Like broccoli, cauliflower is a cruciferous vegetable rich in an anti-cancer compound called sulforaphane. Garlic and onions are in the allium family of vegetables and contain the powerful cancer-fighting compounds allicin and quercetin.

And phytonutrients in white button mushrooms have been found to inhibit aromatase activity and breast cancer cell proliferation.

Examples of Healthy White and Brown Foods to Try

Cauliflower, Garlic, Onions, Mushrooms, Potatoes, Parsnips, Daikon, radish, Jicama

Tips to Help You Eat the Rainbow Every Day

Yes, eating a variety of colorful foods is good for your health. But how do you make that happen?

Use these tips to create more colorful meals:

Eat a beautiful breakfast. Instead of boring bagels, tofu scramble, or yogurt, start your day with a green smoothie, oatmeal topped with red berries, or a scramble filled with red peppers, mushrooms, carrots, or other colorful veggies or even my new favorite juice. Eat the color of the rainbow a day as I do or not lol.

Enjoy exciting salads. Large, colorful salads are the perfect way to incorporate lots of colorful veggies (and fruits!) into your diet. Eat them for lunch or dinner. And try to have at least once per day.

Liven up your lunch. Veggie sandwiches and wraps (including lettuce wraps) and soups, stews, and chili can help you get a balanced selection of colorful foods for lunch.

Make vegetables the main dish. Try new recipes for dishes, such as tempeh vegetable stir-fries, vegetable curries, and Buddha bowls.

Make a rainbow meal. Try creating a meal that uses every color — red, orange, yellow, green, blue, purple, white, and brown. (If you have kids, they may love this idea.)