Improving My Diet - Part 2 (Eating A Rainbow)

As much as I would like to say that this article is about eating a big bag of Skittles, I am sorry, I am actually referring to another rainbow.   Last post I wrote the first part of a series on ways to improve my diet.  I began by addressing meal planning.  In this post I will address eating a rainbow of healthy foods. The more colors you add into your diet, the more vitamins and minerals you are getting form a natural source. 

Even though it is a fun and catchy thing to say, advice that you should eat a rainbow is really based in science.  Yellow and orange items are packed full of vitamins A and C, both of which are beneficial antioxidants.  Vitamin A is beneficial for many organs, including eyes, heart, lungs and kidneys.  Vitamin C helps block damage from free radicals (which play a role in aging) and it is needed to help with the growth and repair of our tissues.   Green foods provide an excellent source of vitamins K, B, and E.  Vitamin K helps us make proteins that support healthy bones and help with proper blood clotting.  The B vitamins include several names you’ve probably heard of (thiamine, riboflavin, niacin, biotin, and folic acid to name a few). The B family of vitamins aid in energy production by transforming the food you consume while vitamin E is vital to our immune system.  Purple foods are a great source of vitamins C and K, already discussed.  Fruits and vegetables get their color from different phytochemicals (a fancy word basically meaning the characteristics of the plant, such as color and smell) that are found within them.

Knowing the vitamins that each color group is made up of can help ensure you get a variety of nutrients in each meal.  So as you are planning your weekly meals try to include a variety of different colors, both fruit and vegetable.  Remember to eat a rainbow, you’ll be glad you did!

As always, if you have questions, concerns, or just want to chat, please feel free to come by the Hunt County AgriLife Extension office, 2217 Washington Street, Greenville, Texas, 75401, call (903) 455-9885, or email Sarah.Latham@ag.tamu.edu.