Rainbow diets encourages you to choose foods based upon their color. While no singular Rainbow Diet exists, many dietary plans promote the technique under the premise that foods' nutritious content and potential benefits are directly linked to their color. According to Eric R. Braverman, author of "Younger You," a rainbow-style diet consists of 80 percent plant-derived foods and each of your meal-plates should "look like a rainbow." Incorporate colorful produce into a nutritious, balanced diet for best results.
Red Foods
Naturally red and pinkish foods, such as tomatoes, cranberries and watermelon, contain the antioxidant lycopene, which has been linked with reduced risk for prostate cancer and improved cardiovascular health. In an interview with "Today's Dietitian," published in Nov., 2008, dietitian Susan Bowerman described tomatoes as a useful food choice for enhancing breast and prostate tissue, which reduces your risk for cancer in these areas. Cooking red fruits and vegetables enhances lycopene benefits, but diminishes some of the vitamin C. For this reason, regularly enjoy fresh red fruits and vegetables, such as red bell peppers, strawberries, raspberries and red apples.
Orange and Yellow Foods
Orange and yellow foods, such as mangoes, butternut squash, cantaloupe, pumpkin and apricots, reap their color from beta-carotene -- a type of A-vitamin that promotes eye health and healthy organ and skin tissue. According to Bowerman, beta-carotene is a particularly valuable type of antioxidant. Incorporating orange and yellow produce into your diet regularly may help prevent certain forms of cancer, including lung, stomach and esophageal cancer, and strengthen your body's defense against infections.
Green Foods
Foods naturally green in color, such as kale, spinach, mustard greens, broccoli and Brussels sprouts, are rich sources of vitamins C and K, folic acid, potassium and omega-3 fatty acids -- healthy fats linked with positive heart health and brain function. Eating ample cruciferous vegetables, such as broccoli and Brussels sprouts, may reduce your risk for ischemic stroke, according to Braverman. He recommends incorporating leafy greens and/or cruciferous vegetables into most of your lunch and dinner meals for maximum benefits. Choose greens deepest in color, which tend to contain the richest antioxidant content.
Blue, Purple and Violet Foods
Blue, purple and violet foods reap their color primarily from anthocyanins -- plant-derived nutrients that may help prevent blood clotting and defend your heart from disease. Blueberries are considered one of the richest antioxidant sources, according to "Today's Dietitian," providing an assortment of disease-fighting nutrients, including vitamins C and E. Blue, purple and violet-colored foods are also rich in fiber. For broadest nutritional benefits, consume eggplants -- routinely including the skin, blueberries, blackberries, boysenberries, plums, pomegranates and prunes.
References
- "Younger You: Unlock the Hidden Power of Your Brain to Look and Feel 15 Years Younger"; Eric R. Braverman; 2004
- "Today's Dietitian"; Color Me Healthy -- Eating for a Rainbow of Benefits; Juliann Schaeffer; Nov. 2008
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