Eat the Rainbow

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E a t T h e R a i n b o w By Jessie Yaffe

Food is truly the most powerful form of medicine. There is an abundance of natural healing properties that can come from the fruits and vegetables we consume. Yet, too many people are unaware of the thousands of benefits that come from eating a variety of vegetables. There are no short-cuts to health, and most people would rather turn towards an easier approach, like a pill, to heal their bodies. It is time to start placing a greater emphasis on plants and their ability to heal our bodies from within.

You have probably heard the phrase “Eat The Rainbow” at least once in your life. When you focus on “Eating The Rainbow” in fruits and vegetables, your food has the power to act as the most powerful form of medicine.

The color of each plant signifies specific healing properties which are beneficial to all aspects of our mental and physical health.

Generally, consuming a variety of colored plants helps the body detoxify and decrease inflammation. This can help improve long term health by decreasing the risk of cancer, but also our short term health by improving our mood, cognitive functioning, energy levels, and immune systems.

According to Dr. Mark Hyman, a physician and New York Times bestselling author, eating a colorful diet has a strong ability to heal our bodies in different ways. Dr. Mark Hyman discusses the specific properties of different colored plants, as explained through each color below:

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Red plants contain a carotenoid called lycopene which is full of tioxidants that can help to protect against heart disease and cancer by helping rid the body of free radicals that can damage genes. In order to get your daily dose of red plants, try incorporating plants like tomatoes, red peppers, radishes, and beets into your meals.

Orange plants are known for both their alpha-carotene and beta-carotene, which both demonstrate unique healing benefits. Alpha-carotene can protect against cancer and bring skin and eye health, while beta-carotene acts as an antioxidant within the body. If you want to increase your orange plant intake, go for some carrots, pumpkin, squash, and sweet potatoes on your next grocery store visit.

Yellow-Green plants contain the carotenoids lutein and zeaxanthin, which can help to reduce the risk of cataracts. Examples of these plants include spinach, collard greens, yellow corn and green peas. Adding spinach to the base of meals or even smoothies is a great way to receive the healing properties from these colored plants.

Green plants indicate the presence of phytochemicals like sulforaphane, isocyanates and indoles, which help to remove carcinogens and detoxify the body. These plants make for great side dishes or meal bases, including Broccoli, Brussels sprouts, bok choy, arugula, kale, cauliflower and more.

Pale Green-White plants contain compounds called allicins, which have powerful anticancer, antitumor, immune-boosting and antimicrobial effects on the body. Simply try cooking with more garlic, onions and leeks to see these benefits. Many of these same plants also contain antioxidant flavonoids like quercetin and kaempferol, which are helpful to reduce inflammation and prevent chronic disease.

Blue-Purple plants possess anthocyanins which have been found to prevent blood clots, delay cellular aging and may even slow the onset of Alzheimer’s. Bright purple plants like eggplants, beets, red cabbage and purple potatoes always add a beautiful touch to any plate.

Now that you know the benefits of specific colored plants, the next step you can take is to start eating them. For most people, that is easier said than done. However, it is important to start small.

Try eating at least five different colored vegetables every day and eventually with each meal! Also, focus on trying new vegetables whenever you can. This way, you can slowly start increasing your plant variety with each day.

Here are a few tips to diversify your plant intake:

1. The next time that you go to a grocery store, try picking out a fun new vegetable that you have never tried before, and look up a recipe that uses it! 2. Start cooking with more garlic, as this is such an easy way to add flavor and plant benefits to any meal. 3. Add spinach or kale into the bases of smoothies, I promise you will not be able to taste it. 4. Try snacking on carrots or red bell peppers with hummus.

Food is the strongest form of medicine, we just have to put in the effort to reap the benefits. The effects of nutrition can often be more powerful than using a pill. As you begin to incorporate more colorful plants into your diet, notice how it positively affects your mental clarity and energy levels. Your body will thank you later!