As a nutritionist, I get asked a lot of questions about food.  One of the questions I’m frequently asked is ‘What do different types of vegetables, fruits and grains do for us?’, especially when I recommend nutrition principles like ‘Eat the Rainbow’.

Our bodies need a variety of vitamins and minerals to function, along with sufficient amounts of fats and protein.  Vitamins and minerals do so much for us from a health perspective.  They’re some of the building blocks that help us function day to day.  Some of those critical functions include:

• Phase 1 and Phase 2 liver detoxification

• Immune health

• Nervous system health 

• Reducing stress 

• Energy 

• Overall healing

• Digestive health

• Thyroid health

• Blood sugar stabilization

• And so very much more!

Our bodies are rather miraculous.  They grow, they heal, they change and they keep working constantly.  Sometimes illness and disease happen and this is a time when our bodies need even more support and nutrients.  

We’re made up of roughly 30 trillion cells that all function to keep us alive.  Discovering how to support all that our body does on a daily basis is something we can give back to ourselves that will have a lasting impact on how we feel.

What does Eat the Rainbow Really Mean?

It’s really quite simple.  It’s a reminder to eat something red, orange/yellow, green, blue/purple/black and white/beige/brown every day.  While this may feel a little daunting at first, pause and think about the food you already eat.  If you’re eating any fruit, vegetables and grains, you’re checking a couple of these boxes already.  If you’re missing any colours, it’s time to get creative and see how you can begin to include those.

What do different types of vegetables, fruits and grains do for us?

Red

Most red vegetables, fruit and grains are known for being a source of vitamin C, potassium, lycopene and anthocyanins.  

• Vitamin C is mostly known for boosting immune health and is also used for detoxification, as an antihistamine, an antioxidant, to help support collagen and more

• Potassium is best known as an electrolyte and is also used for nerve signalling, protein synthesis and energy metabolism

• Lycopene is used for bone health and is an antioxidant

• Anthocyanins are anti-inflammatory, anti-microbial, anti-diabetic and helps support heart and brain health

Red vegetables include red bell peppers, tomatoes, radishes, red onions, beets, red potatoes, red swiss chard, red kale, rhubarb and more

Red herbs and spices include paprika, chili powder, cayenne and more

Red fruit includes apples, cherries, strawberries, raspberries, cranberries, red grapes, pomegranate, watermelon, blood oranges, red plums and more

Red grains and lentils include red rice, red quinoa, red millet, aduki beans, kidney beans, pinto beans, red lentils and more

Orange and Yellow

Most orange and yellow vegetables, fruit and grains are known for being a source of beta-carotene, vitamin A, vitamin C and potassium.

• Beta-carotene is important because the body converts it to Vitamin A. 

• Vitamin A is needed for a variety of functions including supporting eyesight (especially low light and night vision), skin health, immune system support, growth and healing, protects cells, supports the development of embryos and more

• Vitamin C is mostly known for boosting immune health and is also used for detoxification, as an antihistamine, an antioxidant, to help support collagen and more

• Potassium is best known as an electrolyte and is also used for nerve signalling, protein synthesis and energy metabolism

Orange and yellow vegetables include carrots, sweet potatoes, butternut squash, delicata squash, orange and yellow bell peppers, orange and yellow tomatoes, yellow zucchini, orange and yellow beets, yellow beans, yellow onion, pattypan squash, corn, pumpkin and more

Orange and yellow herbs and spices include turmeric, orange zest, lemon zest, saffron, mustard seeds, curry powder, lemon verbena, lemon balm and more

Orange and yellow fruit includes oranges, apricots, cantaloupe, papaya, mango, peaches, nectarines, tangerines, yellow apples, yellow plums, yellow kiwis, lemon and more  

Orange and yellow grains include yellow split peas, chickpeas, yellow lentils, orange masoor dal and more

Green

Most green vegetables, fruit and grains are known for being a source of chlorophyll, folate, vitamin K, calcium, and iron.

• Chlorophyll is something that’s typically associated with plants rather than people, however, it happens to be an antioxidant, anti-inflammatory, supports detoxification and more

• Folate is needed for a number of important functions that include red blood cell formation (gives us energy), supporting our nervous systems by making neurotransmitters that help with mood (serotonin, dopamine and norepinephrine), it’s critical in fetal development and pregnancy and helps with the making and repair of DNA and RNA 

• Vitamin K plays an important role in blood clotting within the body and may also have an impact on calcium metabolism which plays an important role in both bone health and cardiovascular health 

• Calcium is best known for supporting bone health, however, it’s also important for muscle contraction (magnesium supports muscle relaxation), the nervous system and nerve cell function, supporting blood clot formation and more 

• Iron is commonly known for helping to provide energy because it’s one of the main molecules in hemoglobin (which is in red blood cells), however, it also helps to move oxygen around the body as well.  It’s critical during pregnancy to ensure both the fetus and mom are getting sufficient amounts.

Green vegetables include leafy greens (spinach, kale, lettuce, arugula, collard greens, dandelion greens, mustard greens, beet greens), broccoli, cabbage, green beans, peas, celery, cucumber, brussels sprouts, zucchini, asparagus, chives, green onion jalapeno peppers, serrano peppers and more

Green herbs and spices include parsley, oregano, basil, mint, cilantro, thyme, rosemary, sage, tarragon, dill, marjoram, bay leaf, lemongrass, green cardamom pods and more

Green fruit includes avocado, kiwi, green grapes, limes, granny smith apples, green pears, honeydew melon, and more

Green grains include mung beans, green lentils, split peas and more

Blue, Purple and Black

Most blue, purple and black vegetables, fruit and grains are known for being a source of anthocyanins, resveratrol and vitamin C.

• Anthocyanins are anti-inflammatory, anti-microbial, anti-diabetic and helps support heart and brain health

• Vitamin C is mostly known for boosting immune health and is also used for detoxification, as an antihistamine, an antioxidant, to help support collagen and more

• Resveratrol has been linked to anti-aging properties along with having a protective action within the body.  It does this through being an antioxidant, anti-inflammatory, anti-microbial, anti-carcinogenic, protective of the nervous system and brain, the heart  and more

Blue, purple and black vegetables include blue corn, blue or purple potatoes, eggplant, purple asparagus, purple cauliflower, purple carrots, purple cabbage and more

Blue, purple and black herbs and spices include black pepper, cardamom, black cumin, black sesame seeds, lavender, purple basil, butterfly pea flower and more

Blue, purple and black fruit includes blueberries, blackberries, purple or black grapes, plums, fig, acai berry, black currants, black cherries and more

Blue, purple and black grains include purple barley, black rice, black quinoa, black lentils/beans, black millet and more

White, Beige and Brown

Most white, beige and brown vegetables, fruit and grains are known for being a source of allicin, quercetin, B vitamins and vitamin C.

• Allicin has been linked to garlic primarily and is well known for its antibacterial, antifungal and immune boosting properties.  It also helps as an antioxidant and may support cardiovascular health

• Quercetin is known for its anti-inflammatory and antioxidant benefits, along with immune boosting properties.  Quercetin may also support allergy relief through its antihistamine properties

• B vitamins in general provide energy!  They also support cellular health (remember we have 30 trillion cells), nervous system health and more

• Vitamin C is mostly known for boosting immune health and is also used for detoxification, as an antihistamine, an antioxidant, to help support collagen and more

White, beige and brown vegetables include cauliflower, potatoes, turnips, parsnips, onions, kohlrabi, white radishes, salad turnips, mushrooms, bamboo shoots, watercress and more

White, beige and brown herbs and spices include white pepper, sesame seeds, garlic, ginger, cumin, coriander, cinnamon, nutmeg, allspice, cloves and more

White, beige and brown fruit includes coconut, white cherries, bananas, pears, dates and more

White, beige and brown grains include rice, quinoa, flour, barley, farro, bulgur, couscous, buckwheat, spelt and more

As you can see, there’s some overlap in the nutrients available between the colours and there are some nutrients that are unique to that particular colour group.  One other very common health benefit to all the colours is fiber!  Fiber helps to keep our digestive system healthy in a variety of ways, some of these include feeding the good cells in the digestive tract, helping to eliminate waste, reduce cholesterol levels, support healthy blood sugar levels and more.     

What are your favourite colours to eat and what do you miss?  I’d love to hear from you in the comments below or by email (Hello@DancingWillowWellness.com).

Andrea