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Rainbow of Vegetables

Eat a rainbow of colors often. Eating a variety of colorful food provides vitamins, minerals, and antioxidants to nourish your body that can’t be replicated in a supplement. Different colored foods play different roles in the body. Aim for at least three colors at every meal and two servings of fruit and three servings of vegetables over the course of the day. Eating three colors each night at dinner will add up to over 500 servings of vegetables over 6 months. Every meal should include colorful fruits and vegetables because of their fiber and nutrient densities. Proteins and carbs will most likely be brown, beige, or white. Add veggies like red and green peppers, carrots, and green beans to get your color quotient up. 

Red Foods: Packed with phytochemicals like lycopene and anthocyanins, red foods help increase heart and circulatory health, improve memory, support urinary tract health, and decrease the risk of certain types of cancers. 

Orange Foods: Orange foods are high in antioxidants such as vitamin C, carotenoids, and bioflavonoids. Eating orange foods has been linked to skin and eye health, increased immunity, decreased risk of cancer, and a healthy heart.

Yellow Foods: Pineapple, yellow peppers, corn, star fruit, and other yellow foods contain nutrients that promote good digestion and optimal brain function. High in alpha- and beta-carotenes, yellow foods have also been linked to increased immunity, a decreased risk of some cancers, and healthy eyes and skin.

Green Foods: Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles. Benefits include a lower risk of some cancers, improved eye health, rejuvenated musculature and bone, and strong teeth.

Blue/Purple Foods: These colorful foods get their bright hue from anthocyanins, which have been linked with antioxidants and anti-aging properties in the body. Blue and purple foods help promote bone health, and have been shown to lower the risk of some cancers, improve memory, and increase urinary-tract health. The main benefit of blue and purple foods is increased circulation and microcirculation.

White Foods: While many white foods are refined, like white bread and white rice, there are a lot of white foods that are packed with nutrients. White fruits and veggies have been linked to lower cholesterol, decreased blood pressure, and a lower risk of heart disease. The key benefit of white foods is increased immunity. Eating white foods helps enhance the immune system, the lymph systems, and aids in cellular recovery.