Rainbow a day

  • These contain lycopene which improves heart health, decreases prostate and breast cancer risk, contributes to stroke prevention and increases brain function. Good sources of lycopene include tomatoes, beets, radish, cherries, strawberries, red onions and red peppers.

  • These contain carotenoids, which reduce the risk of heart disease and inflammation, strengthen the immune system, build healthy skin and improve vision. Good sources of carotenoids include carrots, winter squash, apricots, yellow peppers, sweet potatoes, bananas, pineapple, mangoes, pumpkins, peaches and oranges.

  • These contain indoles and isothiocyanates, which may help prevent cancer. Typically, these foods are high in vitamin K, potassium, fiber and antioxidants. They also contain folic acid, which helps prevent neural tube defects in babies. Good sources include spinach, arugula, broccoli, Brussels sprouts, avocadoes, kiwis, green tea, asparagus, fresh green herbs, kale and artichokes.

Instead of painting a rainbow, how about eating a rainbow of colors? Red, orange, yellow, green, white, blue and purple.

Each of these colors has health benefits, including:

  • Improved vision

  • Decreased inflammation

  • Reduced risk of chronic diseases, including cancer, heart disease and diabetes

  • Strengthened immune system

These benefits are due to the phytochemicals that occur naturally within these foods. Phytochemicals also give foods their distinct aroma and taste.

While each color provides certain benefits, when paired with other colors, the effects on your health are astonishing. That's why it's important to eat a wide variety of colors.

  • These contain flavonoids and allicin, which have anti-tumor properties. They also can reduce cholesterol and blood pressure, improve bone strength and decrease risk of stomach cancer. Good sources include onions, mushrooms, cauliflower, garlic and leeks.

  • These contain anthocyanins and antioxidants, which are associated with improved brain health and memory. They also help lower blood pressure and reduce the risk of stroke and heart disease. Good sources include blueberries, blackberries, eggplant, figs, purple cabbage, concord grapes and plums.