Eat the rainbow

In the Food for Life nutrition education and cooking classes that I teach, we always talk about eating the rainbow. This is because, the more naturally colorful the meal, the more likely it is to have an abundance of phytonutrients and antioxidants.

Eat the Rainbow. Colorful Fruit, Veggies, and Greens

note: Red - Tomatoes, watermelon, guava. Lycopene is an antioxidant that cuts cancer risks.

note: Orange - Carrots, yams, sweet potatoes, mangos, pumpkins. Beta-carotene that supports a healthy immune system.

note: Yellow-orange - Oranges, lemons, grapefruits, papayas, peaches. Vitamin C, flavonoids that inhibit tumor cell growth and detoxify.

note: Green - Spinach, kale, collards, and others. Folate that builds healthy cells and genetic material.

note: Green-white - Broccoli, Brussels sprouts, cabbage, cauliflower. Indoles, lutein that eliminates excess estrogen and carcinogens.

note: White-green - Garlic, onions, chives, asparagus. Allyl sulfides that destroy cancer cells, reduce cell division and support the immune system.

note: Blue - Grapes, berries, plums. Resveratrol may suppress estrogen activity.

note: Brown - Whole grains and legumes (beans). Fiber that removes carcinogens.

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