Eat Your Rainbows!

How many times have we all heard the saying “An apple a day keeps the doctor away” or can remember our mom saying “Eat your vegetables,” but have you ever heard someone say “Eat your rainbows?” That’s right, the color of your fresh fruits and vegetables is just as important. The phytonutrients (the good stuff) found in fruits and vegetables come from their color. Research today continues to provide positive evidence for the health benefits of a diet rich in fruits and vegetables. Let’s break it down in a rainbow of fresh flavors.

Red – the red pigment found in apples, cranberries, raspberries, tomatoes, etc. contains lycopene. Lycopene is said to reduce cancer incidence, cardiovascular disease and macular degeneration.

Orange – carrots, yams, papayas and mangos all contain beta carotene found in these orange colored goodies. Beta carotene is converted to vitamin A which promotes healthy bone development and eye sight.

Yellow – bananas first come to mind. Bananas contain plenty of potassium helping to keep hypertension at bay lessening the risk of stroke.

Green – spinach, beans and kiwi all have chlorophyll and lutein that can help protect against cancers.

Blue – what else, blueberries. Blueberries contain vitamins E and C which are known to prevent cardiovascular disease in men.

Indigo/Violet – blackberries, plumbs and eggplant to name a few. These purple fruits, like the tomato, also contain lycopene and anthocyanins which aid in the protection against memory decline for the elderly.

Simply by remembering a child’s acronym, ROY-G-BIV, we are able to get the proper nutrients in a day’s intake of fruits and vegetables. At least five servings and day of fruits and vegetables is recommended by the Food and Drug Administration and it is easier than ever to fulfill this recommendation by eating a rainbow-a-day. With declining appetites and trouble with digestion, it is more important than ever for seniors to have these more nutrient-dense foods in their daily diet. Shopping once a week for these fresh fruits and vegetables is not always an option for seniors so buying frozen or canned along with the fresh stuff is an easy way to remedy spoiling.

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