There is nothing that brightens up a day like a kaleidoscopic range of fresh produce patiently waiting on the kitchen counter, ready to be juiced. Eating Drinking a rainbow of fresh fruits and veggies isn’t just good your health – it’s good for your SOUL.
It’s no secret that colors affect your mood. A bright red hue might make your feel excited. And/or sexy. Vivid orange colors can inspire you to want to go out and conquer the world. And doesn’t slipping into something black make you feel like you just won an MBA and are a savvy investor in something?
Colors move. Colors inspire. And that’s not all – eating a variety of colors is damn good for your body. Here’s why…
1. PHYTOCHEMICALS
These lovely substances are found only in plants and they provide ample health benefits. The thing is, there are thousands of phytochemicals. And those are only the ones that have been found.
The health benefits of these phytochemicals vary with some acting as antioxidants, some protecting and regenerating essential nutrients, and some working to deactivate cancer-causing substances.
They’re a busy, helpful bunch to be sure, but nobody really knows exactly how they work together or which combination of them offers what benefits.
Since color is an easy way to indicate some of the specific phytochemicals found in a fruit or vegetable, eating a diverse, rainbow-colored diet is an easy way to make sure you’re giving your body the whole array of valuable nutrients and phytochemicals found in each color and type of produce.
2. EASY, BALANCED NUTRITION
The thing about eating all the colors is that it works. As most of us know, it’s difficult to plan a strict and rigid approach to healthy eating.
Trying to plan exactly how much nutrition we’ll be getting from 3 carrots, 5 cups of leafy greens, 2 apples, and 1 papaya is a drag. On the other hand, simply remembering to make your plate as colorful as possible is both visually appealing and easy-peasy fun.
Plus, this approach to color pays off – you’ll be effortlessly consuming a larger variety of produce, which gives your body an ample diversity of nutrients and phytochemicals that all work synergistically with each other to promote health.
The concept of eating the rainbow works because it’s a super simple way of getting a huge array of nutrients to maintain a diverse nutritional profile.
Convinced and ready to start? Here’s a simple guide to fruits and veggies by color. Stock up on each hue!
Red Fruits & Vegetables
BENEFITS OF RED
Red fruits and veggies are not only beautiful – that gorgeous scarlet color is an indication of some powerful nutrients.
Deep red or bright pink fruits and veggies contain phytochemicals, such as lycopene and anthocyanins.
Other nutrients found in red produce include ellagic acid, Quercetin, and Herperidin, which come with a range of health benefits such as lowering blood pressure, reducing tumor growth and LDL cholesterol levels, and scavenging your body of harmful free radicals.
Check the column to the right for beautifully red foods to juice!
RED FRUITS & VEGGIES
- Beets
- Cherries
- Chili Peppers
- Cranberries
- Guava
- Pink Grapefruit
- Pomegranate
- Radish
- Raspberries
- Red Apples
- Red Bell Peppers
- Red Cabbage
- Red Onions
- Rhubarb*
- Strawberries
- Tomatoes
- Watermelon
*A little difficult to juice, but it can be done if your juicer can handle it and you cut up the fibrous stalks. Toss the rhubarb leaves – they’re toxic!
Orange & Yellow Fruits and Vegetables
BENEFITS OF ORANGE & YELLOW
Cheery oranges and bright yellows aren’t just rejuvenating to look at – they’re good for you too.
Next time you pick up a beautifully orange-hued veggies, think beta carotene, a phytochemical our bodies convert into vitamin A, a powerful antioxidant that’s known for promoting healthy eyes and immunity.
As for the deep orange fruits – they contain another group of phytochemicals called bioflavonoids, which work together with vitamin C to fight disease, strengthen bones and teeth, help heal wounds, boost skin health, and promote heart health.
So how many orange and yellow fruits and vegetables are there?
ORANGE & YELLOW FOODS
- Apples
- Apricots
- Butternut Squash
- Carrots
- Canary Melons
- Crenshaw Melons
- Corn
- Fuyu
- Kumquats
- Lemon
- Mango
- Minola
- Nectarines
- Oranges
- Passionfruits
- Peaches
- Pears
- Persimmons
- Pineapples
- Plaintains
- Pumpkins
- Sweet Potatoes
- Starfruits
- Tangerines
- Quince
GREEN FRUITS AND VEGETABLES
BENEFITS OF GREEN
Eat your greens. You’ve heard it countless times before and it is so true. All the colors on this list are a must-eat, but green is probably the most important color on this list.
Why? Green veggies contain a cornucopia of various vitamins, minerals, antioxidants, and plant nutrients including chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, and beta-carotene.
They’re also chock full of indoles, a group of phytochemicals found in cruciferous vegetables like broccoli, cabbage and brussel sprouts which helps protect against diseases like breast and prostate cancer.
Bottom line? Eat your greens. After all, you have plenty to chose from…
GREEN FRUITS & VEGGIES
- Artichokes
- Asparagus
- Avocados
- Bell Peppers
- Broccoli
- Broccoli Rabe
- Brussels Sprouts
- Celery
- Chayote Squash
- Cucumbers
- Edamame
- Grapes
- Green Herbs (Get a full list!)
- Green Olives
- Honeydew
- Jalapeno
- Kiwis
- Leafy Greens (get a full list!)
- Leeks
- Limes
- Okra
- Peas
- Pears
- Peppers
- Shallots
- Sprouts
- Tomatillo
- Zucchini
Blue & Purple FRUITS AND VEGETABLES
BENEFITS OF BLUE & PURPLE
Blue and purple fruits and veggies make for some funky colored juices. But that’s not the only reason to include these in your juicing routine – blue and purple fruits and veggies contain a plethora of disease-fighting, health-boosting phytochemicals like anthocyanins and phenolics.
Other nutrients found in blue and purple fruits and veggies include lutein, zeaxanthin, vitamin C, flavonoids, ellagic acid, quercetin, and even resveratrol – the darling of the anti-aging industry.
Stock up on these blue and purple fruits and vegetables…
BLUE & PURPLE FOODS
- Acai
- Blackberries
- Blueberries
- Boysenberries
- Eggplant
- Elderberries
- Figs
- Purple Grapes
- Plums
- Purple Potatoes
- Purple Asparagus
- Purple Cabbage
- Purple Carrots
- Turnips
WHITE FRUITS AND VEGETABLES
BENEFITS OF BLUE & PURPLE
White fruits and vegetables are not exactly colorful, but what they lack in color, they make up for in health benefits. White produce contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients are also known for their ability to activate natural killer B and T cells, balance hormone levels, and protect against colon, breast, and prostate cancers.
In particular, vegetables from the onion family – i.e. garlic, onions, scallions, leeks – share a group of phytochemicals that are crucial to good health. The most well-known member of this phytochemical group is allicin. Various studies have found that allicin can help lower cholesterol and blood pressure as well as increase the body’s ability to fight infections. In fact, allicin ranks among the most potent phytochemicals to promote good health.
What white foods should you be juicing?
BLUE & PURPLE FOODS
- Asian Pear
- Banana
- Cauliflower
- Coconut
- Garlic
- Ginger
- Jicama
- Lychee
- Mushrooms
- Onion
- Parsnip
- Potato
- Soybeans
- Turnips
- White Asparagus
- White Corn
- White Peaches
Want more helpful juicing tips?
