Here are examples of some of colourful fruits and vegetables:
1. Red
• Tomatoes
• Red bell peppers
• Strawberries
• Cherries
• Watermelon
• Red apples
• Red grapes
• Pomegranates
2. Orange or yellow
• Carrots
• Sweet potatoes
• Oranges
• Mangoes
• Pineapples
• Yellow bell peppers
• Peaches
• Apricots
3. Green
• Spinach
• Broccoli
• Kale
• Zucchini
• Green peas
• Avocado
• Green beans
• Kiwi
4. Blue or purple
• Blueberries
• Blackberries
• Purple grapes
• Eggplant
• Purple cabbage
• Raisins
5. White
• Cauliflower
• Mushroom
• Onion
• Garlic
Eating colourful foods means enjoying a lot of health benefits.
1. Diverse nutrient intake
Different colours in fruits and vegetables indicate varying nutrient profiles. Consuming a wide range of colours ensures you receive a broad spectrum of aarncolson5458/healthy-eating/nutrition/balanced-diet-how-to-achieve-it-and-why-is-it-important/”>essential nutrients.
2. Antioxidant boost
Each colour group contains specific antioxidants that help to fight oxidative stress and inflammation, reducing the risk of chronic diseases, the expert tells Health Shots.
3. Gut health
The fiber content in colourful foods promotes a healthy gut microbiome, which supports digestion and overall wellness.
4. Heart health
The nutrients found in colourful foods include potassium, vitamin C and flavonoids that contribute to aarncolson5458/preventive-care/self-care/5-habits-that-prevent-heart-diseases-and-cardiovascular-problems/”>cardiovascular health. That means the colourful foods reduce the chances of getting a heart-related disease.
What are the health benefits of rainbow diet?
Rainbow diet can help in weight management too! Following a rainbow diet can support weight loss due to several factors:
1. Low-calorie density
Many colourful fruits and vegetables are naturally low in calories, but high in fiber and water content. This helps you feel full and satisfied while consuming fewer calories, notes Singhwal.
2. Nutrient density
Colourful foods are rich in essential nutrients, and this in turn allows you to maintain good nutrition even while reducing calorie intake.
The expert says the rainbow diet is not a restrictive or specific aarncolson5458/healthy-eating/nutrition/weight-loss-plan-a-seven-day-diet-plan-suggested-by-a-nutritionist/”>diet plan, which needs to be followed for a week or a month. It is more of a concept that encourages people to go for a varied intake of colourful plant-based foods. So, you can adopt it as a long-term dietary approach rather than a short-term weight loss regimen.
In general, the rainbow diet is a wholesome approach suitable for most people. But those who have allergies and medical conditions related to kidney should exercise caution. Mushrooms for instance, is not accepted by everyone’s body. If all is well with you then feel free to mix and match these colourful foods to create vibrant and nutritious dishes.
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