Healthy Bites: Shop the Rainbow

Shop the Rainbow

Outdoor markets are prized destinations for food, fitness and health

By Ann Foster Thelen

In Iowa, approximately 200 farmers markets provide direct marketing outlets for fresh and locally grown produce; baked goods; and various products from eggs to meat, wine, cheese and crafts. Situated along city blocks, in parks or at other central locations, open-air markets offer bushels of goodness for patrons.

Along with fresh foods, shopping for the perfect finds is a chance to use your feet as the ultimate transportation. While the steps are tallying up, the team at Live Healthy Iowa says you can also bolster your nutritional routine by purchasing a rainbow of foods and pairing them with your favorite proteins.

Red.

A jewel of foods, red fruits and vegetables are luscious and contain vitamins A and C, manganese and fiber – all of which are good for your heart. Research has also shown that these vibrant foods can help fight cancer, boost immune function and improve skin health. They also contain lycopene, which helps to protect from the sun’s ultraviolet rays.

Examples: Apples, beets, cherries, radishes, raspberries, red peppers, strawberries and watermelon.

Orange and Yellow.

These fruits and vegetables are a dose of sunshine for your body by improving immune function and supporting eye and heart health. Loaded with vitamin C (especially the citrus fruits), they also boast vitamins A and B6, folate, potassium and antioxidants.

Examples: Carrots, cantaloupe, orange and yellow peppers, peaches, pumpkins, squash and sweet potatoes.

Green.

Refreshing and crisp, green produce is rich in vitamin K for blood and bone health, lutein for eye health, and isoflavones for cognitive function.

Examples: Broccoli, Brussels sprouts, cucumbers, green beans, green peppers, kale, lettuce, pears, peas, spinach and zucchini.

Blue and Purple.

Stunning to look at and delicious to eat, blue and purple foods are rich in antioxidants, which have been found to reduce the risk of cancer and heart disease, protect cells from damage and improve memory.

Examples: Aronia berries, blueberries, blackberries, eggplant, plums and purple cabbage.

White.

White fruits and vegetables are anything but bland. These powerhouses keep bones strong and your heart healthy while helping to reduce the risk of cancer with vitamins C and K, folate, potassium and antioxidants.

Examples: Bananas, cauliflower, garlic, jicama, mushrooms, onions, parsnips, potatoes and turnips.