What is Rainbow Diet: Know its benefits, foods to include, and how to implement it |

Colour is the one thing you tend to notice when picking food to buy; however, all these colours are the result of intricate biological functions that influence how your body will react to your food intake. The rainbow diet has been gleaned from nutritional biology as an effective means of associating colour variation on your plate with concrete health benefits. Whereas most diets tend to focus on cutting things out and aiming to meet a quota, this one highlights the innate colours of fruits and vegetables and how these colours interact within your body as a means of providing health benefits. Where this applies to you is in the way that these substances interact within your metabolic functions.

Rainbow diet: What does it mean in nutritional science

Rainbow dieting: This corresponds to eating fruits and vegetables that contain a high variety of colours, representing different biochemical compositions. These bioactive components are in the forms of carotenoids, flavonoids, and polyphenols that affect a variety of biological pathways in relation to oxidation and inflammation. There was a heightened level of interest among scientists when an umbrella review was conducted to investigate the health impacts related to eating a rainbow, published in Molecules. The review indicated that health benefits relate to combined exposure levels rather than exposure to individual nutrients alone. This further supports the fact that a rainbow in this context acts as a marker or a measure related to biochemical diversity.

Red foods

Red fruits and vegetables are known to have high levels of the antioxidants lycopene and anthocyanins, both of which have links to the maintenance of blood vessel health and the ability to protect cells from damage.Common sources: Tomatoes, red peppers, strawberries, watermelon, cherriesHealth benefits: Promotes cardiovascular health by preventing oxidative stress, helps regulate cholesterol levels, and assists in protecting the lining of the blood vessels

Orange foods

The orange-colored fruits and vegetables contain beta carotene and other carotenoids, which are easily converted into vitamin A by the body when needed to help regulate the immune system without accumulation.Common sources: Carrots, sweet potatoes, pumpkin, oranges, apricotsHealth benefits: Increases the immune system, helps the skin and eyes work properly, and adds to the normal growth of cells

Yellow foods

Yellow vegetables and fruits contain flavonoids and Vitamin C, a fact associated with their roles in the efficiency of digestion and the maintenance of body tissues. Water-soluble compounds can be readily absorbed and utilised.Common sources: Yellow peppers, corn, pineapple, bananas, lemonsHealth benefits: It helps with digestive enzyme function, collagen production, and managing low-grade inflammation

Green foods

Green plants support the metabolism of cells through the use of chlorophyll, which exists alongside folate, glucosinolates, and magnesium.Common sources: Spinach, kale, broccoli, peas, green beansHealth benefits: Regulates blood sugar, plays an important role in liver detoxification, aids in cell repair, and stimulates DNA synthesis

Blue foods

Blue-colored foods are rich in anthocyanins, and they have great effects on blood flow and the functioning of neurons. They are linked with the protective properties around the neurons.Common sources: Blueberries. black currants. black grapes. elderberriesHealth benefits: Boosts memory and cognitive functions, promotes healthy blood circulation, contributes to the elastic calibre of the blood vessels

Purple foods

Fruits and vegetables that have the purple colour have a significant set of anthocyanin compounds in common with foods with the blue colour, but with higher levels, including resveratrol.Common sources: Eggplant, purple cabbage, plums, blackberriesHealth benefits: Helps in the process of cell ageing, assists in the regulation of inflammation, and helps to build resistance against cardiovascular diseases

White and brown foods

Whilst not so dramatically different visually, white and brown plant foods include sulphur proteins and fibre that affect the immune system.Common sources: Garlic, onions, cauliflower, mushrooms, parsnipsHealth benefits: It boosts immune mechanisms, stimulates beneficial gut bacteria, and helps in anti-inflammatory reactions.

The long-term health effects of the rainbow diet

When taken regularly, a variety of plant dyes will interact with the metabolism, immune, and central nervous systems. These compounds, rather than contributing to a variety of results.

How to implement the rainbow diet in your routine

There is no need to plan and cut out food groups when practising the rainbow diet. In addition, incorporating the rainbow diet does not have to be complicated.The idea is to seek colour variety throughout the week rather than each day being perfect in terms of colours.

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