Eating The Rainbow Or The American Flag

Eating The Rainbow Or The American Flag

Table of Contents

Written By:
Adrien
Paczosa
RD
LD
CEDRD-S

Key Takeaways

While this phrase is catchy and fun, it has tons of scientific reasoning behind it. From red to purple, every color implies something beneficial about the nutrients. With Independence Day around the corner, I thought I’d focus on certain phytochemicals included in red, white, and blue colored fruits and vegetables.

Fruits and vegetables have multiple types of phytochemicals. Phyto means “plant,” so phytochemical just indicates plant chemicals.  Phytochemicals are not considered nutrients, because a nutrient is a substance needed to sustain life. However, research has shown that a diet rich in phytochemicals may function to protect health as antioxidants, phytoestrogens, and anti-inflammatory agents. Multiple phytochemicals contain pigments that give them their distinct colors. With this information, you can now apply the catch phrase, “Eat the rainbow,” and know that it implies that each color indicates a different type of phytochemical and benefit!

LET START WITH RED!

Red fruits and vegetables are packed with the multiple antioxidants, but I want to focus of the predominant pigment, lycopene. Lycopene is a compound responsible for the red color of tomatoes and watermelon. High intake of this powerful antioxidant has been associated with decrease risk of prostate and digestive tract cancers. Who wouldn’t want that? A few examples of red fruit and veggies include tomatoes, red potatoes, watermelon, strawberries, blood oranges, and beets.

Next color on the flag… White!

Photo found at: http://www.vegan-nutritionista.com/images/xwhite-fruits-and-vegetables.jpg.pagespeed.ic.znxyS0g_Po.jpg

White is a funny one huh? I don’t know about you, but I wouldn’t have thought the color white could have benefits. Oh boy was I mistaken. The name for the plant pigment in white fruits and vegetables is called anthoxanthin. Some anthoxanthin-containing foods contain another antioxidant called allicin, such as in garlic and onions. Anthoxanthin and allicin may help lower cholesterol and blood pressure, and may reduce the risk of certain cancers and heart disease. So hey, don’t skip white! It’s an important color too!! White colored foods include cauliflower, bananas, apples, onions, garlic, pears, mushrooms, any many more.

Last but not least, we have blue!

Photo found at: http://www.vegan-nutritionista.com/images/blue-and-purple-fruits-and-vegetables.jpg

Most of the red, purple, and blue colors seen in fruits and vegetables are due to the pigment anthocyanin. I know, it looks similar to anthoxanthin… don’t get them confused. Anthocyanin is an antioxidant that may lower the risk for cardiovascular disease and preserve brain function as we age. I don’t know about you, but I could definitely use the extra help to preserve my brain. Top sources of anthocyanin containing foods include sweet cherries, blueberries, raspberries, red onions, pomegranates, strawberries, and cranberries.

So what have we learned?

Well, we’ve learned that the saying “Eat the rainbow” is a fun and easy way to remember to include a wide variety of colors when choosing fruits and vegetables. Each color implies something beneficial such as preserving brain function, heart health, or even protection against certain cancers. This July, let us make a goal to slowly incorporate many different colors of fruits and vegetables. It’ll be awesome! Can’t think how? Look up multiple recipes and try them out! With this goal, together we can take a step towards living happier and healthier lives.

Frequently Asked Questions

References

View all references

See a Registered Dietitian with Nourish

  • Covered by insurance
  • Virtual sessions
  • Personalized care
Schedule an appointment

Frequently asked questions

No items found.
Hyperthyroidism
Text Link
Hypothyroidism
Text Link
Fertility
Text Link
Endometriosis
Text Link
Menopause
Text Link
Hormonal Health
Text Link
Weight Stabilization
Text Link
Bariatric Surgery
Text Link
Weight Gain
Text Link
Weight Loss
Text Link
High Cholesterol
Text Link
High Blood Pressure
Text Link
Other Specified Feeding and Eating Disorder (OSFED)
Text Link
Type 2 Diabetes
Text Link
Type 1 Diabetes
Text Link
Gestational Diabetes
Text Link
Prediabetes
Text Link
Multiple Sclerosis
Text Link
Celiac Disease
Text Link
Ulcerative Colitis
Text Link
GERD / Acid Reflux
Text Link
Crohn’s Disease
Text Link
Avoidant Restrictive Food Intake Disorder (ARFID)
Text Link
Binge Eating
Text Link
Bulimia
Text Link
Anorexia
Text Link
Food Allergies
Text Link
Sports and Performance Nutrition
Text Link
Eating Disorder
Text Link
Autoimmune Disease
Text Link
Thyroid Disorders
Text Link
Diabetes
Text Link
Cancer
Text Link
Healthy Aging
Text Link
Women's Health
Text Link
Weight Concerns
Text Link
Vegan/Vegetarian
Text Link
Pre or Postnatal Nutrition
Text Link
Pediatric Nutrition
Text Link
Liver Disease
Text Link
Kidney Disease
Text Link
Heart Health
Text Link
Gut Health
Text Link
General Health
Text Link
Emotional Eating
Text Link

See a dietitian covered by insurance

Nourish offers virtual nutrition counseling covered by insurance. Learn how to manage health conditions, eating behaviors, and more with a registered dietitian.

Find a

dietitian covered by insurance

No items found.
Hyperthyroidism
Lupus
Hypothyroidism