12 Jul Simple Way to Increase Your Energy: Eat the Rainbow
As you hit milestone birthdays, your health becomes more and more important. Things you did before might not be working as they did previously and you may feel more tired and exhausted.
It’s never too late to start making changes to improve your health, which in turn gives you more energy!
Research has shown that a simple way to improve your health is to add more colorful fruits and vegetables. Not only does the rainbow of produce look appealing, it provides a full spectrum of vitamins, minerals, phytochemicals, and other nutrients to keep your body functioning well. Adding color to your plate can help increase your longevity and help reduce your risk of certain diseases such as diabetes, obesity, heart disease and cancer.
A good rule of thumb is to add at least three colors to your plate with every meal. Aim for at least half of your plate with colorful produce. Why not make it more fun and challenge yourself to try one new vegetable every week during the summer months?
Here are the amazing benefits of eating the rainbow:
Red fruits and vegetables have lycopene (vitamin A), folate, potassium, and vitamins C and K1. This combination provides antioxidants and anti-inflammatory agents with every bite. You can improve heart health, reduce your risk for sun damage, and possibly reduce the risk of certain illnesses. Some delicious options are watermelon, tomatoes, and grapefruit.
Dark red foods are almost a category all their own. With foods like prickly pears and beets, you get the added benefit of vitamin B6 plus increased oxygen uptake and a lower risk of high blood pressure.
Orange and yellow foods
With the colors orange and yellow on your plate, you’re getting carotenoids which are part of the vitamin A family, such as lycopene. You’re also getting vitamin C, potassium, fiber, and folate. These help support heart and eye health while adding an extra measure of protection from illness. Fill your plate with carrots, sweet potatoes, bananas, pumpkins, tangerines, and yellow peppers.
With green foods, you get chlorophyll and carotenoids, as well as fiber, folate, vitamins A and K1, magnesium, and potassium. Cruciferous veggies like broccoli, brussels sprouts, and cabbage can help to reduce inflammation. (1) Other great green options are kale, spinach, asparagus, herbs, and avocados.
Blue and purple foods
Foods that are blue or purple have anthocyanins, and contain vitamins B6, C, and K1, fiber, potassium, and manganese. Anthocyanins have strong antioxidant and anti-inflammatory potential to help your heart and your brain, and can also help to reduce your risk of type 2 diabetes and certain cancers. Some delicious options are blueberries, grapes, blackberries, purple cabbage, eggplant, elderberries, and plums.
White and brown foods
White and brown foods might not look at pretty, but foods like cauliflower, white potatoes mushrooms and daikon radish provide nutrients such as vitamins B6 and K1, fiber, folate, potassium, magnesium, and manganese. Allium vegetables, like garlic, onions, leeks, scallions, chives and shallots, have been shown to reduce inflammation and cancer risks (2) and they add delicious flavor to many dishes naturally!
Think of your dinner plate as a colorful experiment with at least three colors taking up half your plate to improve your nutrient intake- and your energy levels.
Your health deserves it 😊
Comment below on your favorite way to add color to your plate?
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