Why do we hear so much about eating the rainbow? Because each of the natural foods given to us by the earth contain beneficial compounds within their structure.

These compounds will have healing properties and by eating all of these colours in our meals we will be receiving nutrients from all the families of fruit and vegetables available to us.

That’s how we should be getting our nutrients.

Nutrient dense foods eaten every day will give our body the vitamins and minerals needed to live long and live well.

Sadly, in our daily lives this is not often the case.

We grab easy to find foods, foods that have been grown in for mass production and possibly even in an environment without the clean water and direct sunlight needed for its nutrients to thrive.

Pesticides are added which will cause the fruit or vegetable to absorb toxic compounds which will end up in our gut and be absorbed into our bodies.

The idea of eating organic foods is to remove this risk from toxicity. 

Maybe organic foods isn’t feasible right now, sometimes organic produce is not easy to find or your family budget just doesn’t allow for it.

The best thing you can do is ensure you choose the freshest of ingredients you can get and ensure you wash them well before consuming.

I have put together a list of foods you should include into your family’s daily diet for optimal health.

WHITE is caused by compounds called allicins, which have powerful anticancer, antitumor, immune-boosting, and antimicrobial properties. These are present in garlic, onions, leeks, and others. Many of these same foods contain antioxidant flavonoids like quercetin.

YELLOW means a food contains the carotenoids, which are especially beneficial for the eyes and help protect the heart against atherosclerosis. Vegetables in this group may not always appear yellowish. In addition to yellow summer squash and orange bell peppers, spinach, collard greens, mustard greens, turnip greens, peas, and even avocados all contain these powerful nutrients.

ORANGE means the compounds alpha-carotene and beta-carotene are present and can be seen in foods like carrots, pumpkin, squashes, and sweet potatoes. The carotenes protect against cancer and benefits skin and eye health; they are powerful antioxidants within the body. Beta-carotene is a what the body needs to create vitamin A.

RED indicates a carotenoid called lycopene, found in tomatoes, bell peppers, and carrots.  Lycopene is protective against heart disease and cancer due to its powerful antioxidant activity.

PURPLE signals the presence of anthocyanins in foods like courgette, beetroot, blueberries, red cabbage, and purple potatoes. Anthocyanins have been found to prevent blood clots, delay cellular aging, and may even slow the onset of Alzheimer’s.

GREEN indicates the presence of phytochemicals which are anticarcinogenic and detoxifying. Many green veggies are part of the Brassica family, which includes broccoli, Brussels sprouts, bok choy, kale, cauliflower, and more.

Save my easy guide to rainbow foods below!

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