Taste the Rainbow

Whether you’re a chef, a dietitian, a stay at home mom or a beginner to boiling water, remembering the rainbow during prep can make all the difference! In addition to smell and taste, the look of food is quite important. Typically you eat with your nose, eyes and taste buds, in that order. Whether your concern is the health and strength of your immune system, gut, brain, heart or just creating a delicious meal, include colorful ingredients to bring both great taste AND nutrition to your plate.

Phytochemicals, translates to "chemicals of a plant", are compounds that offer health benefits to the human body. They stimulate the immune system, decrease inflammation, prevent DNA damage and help to regulate hormones. More specifically, carotenoids are the color pigments that give fruits, vegetables and whole grain products their varied and beautiful colors linked to those benefits! Think about the acronym you learned as a kid – ROY-G-BIV. This will ensure that you are getting the benefits that every fruit and vegetable have to offer.

Red represents the carotenoid, lycopene. Lycopene is best known for prevention of heart disease and prostate cancer. Watermelon, tomatoes and grapefruit are great sources. Just a note: The lycopene from tomatoes is best absorbed when the tomatoes are cooked. Try as a sauce, roasted in a salad or blended in soup!

Yellow/Orange represents another carotenoid, beta-carotene, which is converted to Vitamin A in your body. Vitamin A helps to support the immune system, promote bone growth and protect vision. Carrots, pumpkin, sweet potatoes, pineapple, peppers and cantaloupe are excellent sources.

Green represents chlorophyll, which carries a long list of vitamins and minerals – folate, vitamin A, E and C, just to name a few. Chlorophyll can promote cleansing in the body, encourage healing and helps with iron absorption. Seaweed, broccoli, kale, spinach and bok choy are a few great sources. Chlorophyll is really the phytochemical powerhouse! Try to get a hearty serving of green every day.

Blue, Purple and Black represent flavonoids like anthocyanins and isoflavanols. Flavonoids have been labeled one of the most useful antioxidants and assistants in brain function and blood flow. Beets, berries, cherries, red wine, plums, figs, black rice and black lentils are excellent sources. In addition to this groups health benefits, the deep, dark shades of blue and violet can be used as a natural dye – for clothing, icing, baking, coloring eggs, etc.

In addition to produce – Tan could represent whole grains – rich in fiber, iron and B vitamins. White could represent calcium-rich dairy and flavones in onions and garlic.

Next time you are wandering around the market, aim for three or more different colors in your basket!