Colorful Foods Diet and its Benefits

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Colorful Foods You Must Include in Your Diet

• Recommended by Professionals

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INTRODUCTION
It has been said that the more colorful foods
lead to healthier diets, and the more colorful
veggies and fruits your meal includes, the more
nutrients you're eating. In simple words, to make
sure that you're eating a healthy dinner is to
look at how many different colors your meals
represent. Food that catches the eye can grip the
taste buds too. There is no second thought that
rainbow food sparks our appetite, and colorful
veggies and fruits play a significant role in it. 
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Why should one opt for a colorful and balanced
diet?
Packing your plate with various colorful veggies
and fruits is a proven way to arm your immune
system with powerful nutrients. Eating a colorful
diet involves eating veggies and fruits of
different colors every day and in each meal.
Plants contain different phytonutrients or
pigments which give them their color.
Different-colorful veggies, fruits, and herbs are
associated with higher specific nutrients and
health benefits. Almost all studies show that
regularly eating colorful foods leads to healthy
diets with no downsides. By combining various
colors in your diet, you're giving your body an
array of minerals, vitamins, and phytochemicals
to benefit your health. 
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COLORFUL DIET

• Each color represents a different set of
  nutrients and phytochemicals that may benefit
  your health. The following sections detail sample
  foods, their main vitamins, phytonutrients,
  minerals, and colorful foods' health benefits.

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01. Red and Dark Red
Health Benefits
Fruits and Veggies

• Anti-inflammatory.
• Antioxidants
• May decrease the risk of high blood pressure.
• May benefit heart health.
• Reduce your risk of certain cancers.
• May reduce sun-related skin damage.

• Beets
• Tomatoes
• Watermelon
• Pink guava
• Grapefruit

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2. Orange and Yellow
Health Benefits
Fruits and Veggies

• Carrots
• Sweet potatoes
• Mangoes
• Yellow peppers
• Pineapple
• Bananas
• Pumpkin
• Winter squash
• Orange
• Corn

• Anti-inflammatory
• May lower your risk of cancer
• Antioxidant
• May benefit heart health
• Supports eye health

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3. Green
Health Benefits
Fruits and Veggies

• Spinach
• Kale
• Broccoli
• Green cabbage
• Green apples
• Kiwi
• Pears
• Olives
• Brussels sprouts
• Spinach

• Anti-inflammatory
• Antioxidant
• Reduce your risk of heart disease and cancer

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4. Blue and Purple
Health Benefits
Fruits and Veggies

• Blackberries (Jamun)
• Grapes
• Red/Purple cabbage
• Eggplant
• Plums
• Blueberries
• Elderberries

• Anti-inflammatory
• Antioxidant
• May lower your risk of neurological disorders
• May reduce your risk of certain cancers
• May improve brain function
• Benefit heart health
• Reduce your risk of type 2 -diabetes

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5. White and Brown
Health Benefits
Fruits and Veggies

• Anti-inflammatory
• Antioxidant
• Decrease the risk of cancers like colon
• Benefit heart health

• Cauliflower
• Garlic
• Leeks
• Rice
• Sugar
• White beans
• Cashews
• Sesame seeds
• Mushrooms
• White potatoes

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A picture is worth a thousand words
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How to plan a healthy and colorful meal?

• To prepare a healthy meal, try to
  incorporate two to three different colorful
  veggies and fruits at every meal and at least one
  snack. However, you don't have to eat every
  color every day. Here are some ideas on how to
  create a healthy colorful meal.

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BREAKFAST

• Besan chilla with spinach, mushrooms, and orange
  bell peppers
• Smoothie with banana, mangoes, etc.
• Yogurt bowl with berries, kiwi, honey, and
  strawberries
• Sandwich with vegetables and herbs like tomato,
  leafy greens, chilly, and avocado

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LUNCH OR DINNER

• A mixed salad with green cabbage, lettuce, apple,
  cucumbers, shredded carrots, red pepper, and
  cherry tomatoes paired with a protein source
  (e.g., chickpeas, kidney beans)
• Roasted sweet potatoes, Brussels sprouts, and
  garlic
• Homemade soup with tomatoes, chopped carrots,
  onion, garlic, white potatoes or parsnip, and
  kale.

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SNACKS

• Apple, banana, grapes salad
• Peanut butter sandwich
• A green smoothie or juice
• Blueberries and yogurt
• Broccoli, carrots, and dip
• Mango slices
• Celery and melted cheese

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CONCLUSION
When it comes to nutrition, variety is just more
fun. Remembering to eat a colorful diet every day
is a great and simple way to make sure you're
getting all the essential nutrients into your
diet. By ensuring you're eating a few colored
fruits or vegetables at each meal you're setting
yourself up for good health by including
essential nutrients, vitamins, minerals, and
antioxidants.
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Thanks!
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SOURCE Colorful Foods
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