Make your diet as colourful as a rainbow
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Make your diet as colourful as a rainbow

To be healthier and have a nutritious diet, rainbow is the way to go!

Make your diet as colourful as a rainbow

Food comes in all shape, sizes and colours. While we know how important greens are for our body, it's actually the food of all colours we need to be healthier.

Eating various fruits and vegetables of different colours to have stronger immune system is what we call 'eat the rainbow'. Experts recommend eating the rainbow because most colourful fruits and veggies provide anti-inflammatory effects and are full of antioxidants

Still wondering how to eat the rainbow diet and what are its benefits? Keep reading-

Red 

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Some of the common red coloured veggies and fruits are tomatoes, pink guava, watermelon and grapefruit. Healthline, a health website, says that red food provides lycopene from the vitamin A family. Lycopene is a type of phytonutrient. Phytonutrients are plant-based substances that help to prevent various diseases. One can get several minerals and vitamins from the red coloured fruits and vegetables such as folate, potassium, vitamin A, vitamin C and vitamin K1. These vitamins may protect you against certain cancers and sun-related health issues. It is also beneficial in  providing antioxidants and anti-inflammatory effects.

Orange and yellow

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Pineapple, pumpkin, corn, carrots, banana and yellow peppers are some of the orange and yellow coloured fruits and veggies. Experts recommend eating these to get enough fibre, folate, potassium, vitamin A and vitamin C. Consuming orange and yellow colour food may lower the risk of eye-related issues.

Green

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The famous greens include herbs, green cabbage, broccoli, spinach, kale, avocado,  gooseberry. These are some of the common green foods one can consume from the rainbow chart. Eating green food provide the body with fibre, folate, magnesium, potassium, Vitamin A and Vitamin K1. The main types of phytonutrients green veggies will give you are chlorophyll and carotenoids indoles, isothiocyanates and glucosinolates.

Blue and purple

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Anthocyanins are a type of phytonutrient one can get by eating blue and purple coloured food. Eggplants,  blueberries, plums, purple cabbage, and blackberries are some of the best blues you can have. Consuming blue or purple veggies and fruits may help to reduce the risk of neurological disorders and type 2 diabetes. They may also help to improve brain functioning.

Dark red

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Your diet cannot miss out on some of the famous dark reds- beetroot, strawberries, red chilli pepper and red cabbage need to be a regular in your diet. Eating red fruits and veggies will provide you with fibre, folate, magnesium, manganese, potassium and vitamin B6. According to Healthline, eating the dark red coloured food can provide numerous health benefits such as supporting athletic performance and lowering the risk of high blood pressure and some cancers.

White and brown

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Some white and brown food like cauliflower, garlic, onions and mushrooms help to lower the risk of colon cancer. It also provides you with minerals like magnesium, potassium, folate and  fibre. Vitamin B6 and K1 are also rich in the white coloured food.

So, what are you waiting for? Don't shy away from adding colours to your diet.