Eat The Rainbow

This blog was written by Katie Petit. Katie interned with Garden City Harvest while completing her Master of Science & Dietetic Internship at Montana State University. As an advocate for food equity and accessibility, Katie is passionate about connecting individuals to fresh, local foods and optimizing health through diet.

Eat the Rainbow nutrients

In addition to your garden and farm-grown produce being fresh and delicious, your fruits and vegetables are packed with fiber, vitamins, minerals, antioxidants, and powerful plant compounds called phytonutrients.

The vibrant colors of your favorite fruits and vegetables represent powerful compounds called phytonutrients, or phytochemicals. These phytonutrients are chemicals produced by plants that have various roles in the human body. As antioxidants, phytochemicals protect cells against damage from free radicals, which are unstable molecules that cause damage to cells. These free radicals are products of environmental pollutants, cigarette smoke, certain drugs and pesticides, ultraviolet radiation from unprotected sun exposure, X-rays, and tanning beds. The antioxidants found in plants fight and neutralize free radicals, preventing damage, and promoting healthy and resilient cells.

Eating the Rainbow: let’s explore the benefits

Red

Montana-grown red fruits and vegetables: cherries, beets, red onions, raspberries, tomatoes, strawberries, and red peppers.

The nutritional boost and pigment of red fruits and vegetables are attributed heavily to the phytochemicals called lycopene and anthocyanin. Lycopene is a type of carotenoid that fights free radicals and has been shown to protect the eyes, boost immunity, and prevent certain types of cancer, heart disease, and lung disease. Anthocyanins are thought to reduce blood pressure and inflammation, protect the liver, and improve eyesight. Ellagic acid, also found in red fruits and vegetables, is known for reducing cancer risk and lowering cholesterol with its antioxidant and anti-inflammatory properties.

Beets are an incredibly powerful and nutrient-dense food (and a GCH favorite!). They are packed full of antioxidants and bioactive compounds, such as betalains, which are a natural plant pigment with anti-inflammatory properties. Beets may enhance blood flow, and promote a healthy heart.

Green

Montana-grown green fruits/vegetables: leafy greens like lettuce, kale, collards, chard, and spinach, zucchini squash, cucumbers, Brussels sprouts, broccoli, green cabbage, green peppers, and tomatillos.

Perhaps the most iconic local vegetable is kale. Kale is a nutrient-dense vegetable which protects against oxidative stress. One cup of raw kale packs: 68% of the daily value for vitamin K, 6% of the daily value for vitamin A, and 22% of the daily value for vitamin C.

Microgreens are nutrient-dense, immature greens produced from the seeds of vegetables and herbs, such as broccoli, radish, kale, beet, and arugula. Rich in micronutrients such as vitamins C, E, and K, microgreens are also packed with health-boosting phytochemicals, such as ascorbic acid, beta-carotene, and phenolic antioxidants.8

Spinach is a nutrient–dense green which can be incorporated into the diet in many ways, such as in smoothies, salads, soups, and sauces. One cup of raw spinach provides: 121% of the daily value for vitamin K, 16% of the daily value for vitamin A, and 12% of the daily value for manganese. Spinach is also packed with folate which is necessary for red blood cell production.   

Orange/Yellow

Montana-grown orange and yellow fruits/vegetables: carrots, yellow summer squash, golden beets, winter squash, apricots, cantaloupe, pumpkin, yellow potatoes, and orange and yellow peppers.

Orange/yellow plants contain carotenoids, lutein, zeaxanthin, beta-carotene, lycopene, curcuminoids, and gingerol. Lutein and zeaxanthin are found in the retina of the eyes and have proven to be effective in preventing macular degeneration.

Yellow squash is rich in vitamins and nutrients including vitamins A, B6 and C, folate, magnesium, fiber, riboflavin, phosphorus and potassium. Yellow squash is also rich in manganese, a mineral that boosts bone strength and assists in metabolism of fats and carbohydrates.

Yellow potatoes are packed with niacin, vitamins C and B6, manganese and phosphorus.

Golden beets are heart-healthy, beneficial for enhancing the detoxifying function of the kidneys, reducing blood pressure and total cholesterol, and treating fatigue. They are also packed with beta-carotene. Once beta-carotene is inside the body, it’s transformed into vitamin A, an essential nutrient that prevents damage to cells.

Pumpkin is rich in vitamin A, which in addition to being a powerful antioxidant, helps to keep vision honed. Pumpkin is also rich in vitamin C, which boosts immunity and fights free radicals.

Blue/Purple

Montana-grown blue/purple fruits and vegetables: purple kale, blueberries, purple cabbage, eggplant and plums, and purple kohlrabi.

Deeper colors, such as the deep blues and purples of berries, usually indicate that the plant is richer in phytonutrients including antioxidants, vitamins, and minerals which have been shown to be immune-boosting and preventative against chronic illnesses.

The anthocyanins in purple cabbage have anti-inflammatory properties, making this vegetable immune-boosting, and protective against cancer, diabetes, heart disease and infections.

White

Montana-grown white fruits/vegetables: onion, kohlrabi, garlic, turnips, parsnips, rutabaga, celeriac, radish, mushrooms, and cauliflower.

Anthoxanthins range in color from white or colorless to a creamy yellow or red. Consuming anthoxanthin-containing foods, such as cauliflower, garlic, ginger, kohlrabi, jicama, mushrooms, onions, parsnips and potatoes, may help reduce the risk for strokes and cancer, reduce inflammation, and promote heart health.

Celeriac, or celery root, is rich in fiber, and vitamins and minerals such as vitamins B6, K, potassium, manganese and phosphorus. The potassium and vitamin K in celeriac promote heart health, and the fiber in celeriac aids in digestion. Adding to its robust nutrient profile, celeriac is also packed with antioxidants to fight inflammation and keep cells healthy.

Adequate Fruit & Vegetable Intake

The World Health Organization recommends adults consume a total of at least five servings of fruits (two servings) and vegetables (three servings) daily to lower the risks for health problems and mortality associated with non-communicable diseases, such as cancer, diabetes, cardiovascular disease, and respiratory disease. So five total per day!

Here are some tips for incorporating more fruits and vegetables into your day:

References

1.      Cleveland Clinic. Why You Should Care About Free Radicals. July 18, 2022. https://health.clevelandclinic.org/free-radicals

2.      Corewell Health: Health Beat Staff. Explore nature’s natural colors. August 13, 2021. https://healthbeat.corewellhealth.org/infographics/explore-the-benefits-of-natures-natural-colors/

3.      McManus KD. Phytonutrients: Paint your plate with the colors of the rainbow. Harvard Health Publishing: Nutrition. April 25, 2019. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

4.      Anthony K. Phytonutrients. Healthline. Updated May 25, 2019. https://www.healthline.com/health/phytonutrients

5.      Ferreira M. 11 Red Vegetables with Health Benefits. Healthline. February 21, 2018. https://www.healthline.com/health/food-nutrition/red-vegetables

6.      Fu Y, Shi J, Xie SY, Zhang TY, Soladoye OP, Aluko RE. Red Beetroot Betalains: Perspectives on Extraction, Processing, and Potential Health Benefits. Journal of Agriculture and Food Chemistry. 2020;68(42):11595-11611. doi:10.1021/acs.jafc.0c04241

7.      Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food & Nutrition Research. 2017;61(1):1361779. doi:10.1080/16546628.2017.1361779

8.      Enloe A. The 13 Healthiest Leafy Green Vegetables. Healthline. Updated February 15, 2024. https://www.healthline.com/nutrition/leafy-green-vegetables

9.      Keating C. 7 Yellow Vegetables with health Benefits. Healthline. Updated September 21, 2018. https://www.healthline.com/health/food-nutrition/yellow-vegetables

10.  Hammersmith Health Books. Eating the rainbow part 2: The health benefits of the nutrients that colour foods. Hammersmith Books. December 15, 2017. https://www.hammersmithbooks.co.uk/2017/12/15/eating-rainbow-part-2-health-benefits-nutrients-colour-foods/#:~:text=Anthoxanthins%20(cream%20and%20white)&text=Consuming%20foods%20rich%20in%20anthoxanthins,prevent%20cancer%20and%20reduce%20inflammation.

11.  Bogdonas K. Eat white fruits and vegetables for better health. Illinois Extension: Healthy Lifestyles that Last Blog. January 27, 2022. https://extension.illinois.edu/blogs/healthy-lifestyles-last-blog/2022-01-27-eat-white-fruits-and-vegetables-better-health

12.  Brown MJ. What is Celiriac? A Root Vegetables with Surprising Benefits. Healthline. Updated December 11, 2018. https://www.healthline.com/nutrition/celeriac

13.  World Health Organization. Healthy Diet. April 29, 2020. https://www.who.int/news-room/fact-sheets/detail/healthy-diet

14.  Wang DD, Li Y,  Bhupathiraju SN, et al. Fruit and Vegetable Intake Mortality: Results from 2 Prospective Cohort Studies of US Men and Women and a Meta-Analysis of 26b Cohort Studies. Circulation. 2021;143:1642-1654. https://doi.org/10.1161/CIRCULATIONAHA.120.048996

Veggie Subscriptions/CSA, RecipesTara Santirainbow, vegetables, nutrients, health, greensComment