5 shades of food that you must include in your diet

Read on to know about various colorful foods that can improve your health!

Including a variety of fruits and vegetables has been advised since long. Eating a rainbow diet offers many benefits to achieve optimal health. By including a variety of colorful fruits and veggies you end up consuming a large variety of vitamins, minerals, and antioxidants. Apart from this, following it regularly adds a variety to your diet as you no longer eat mundane food with restricted ingredients. Here are various foods that you can include to eat a colorful meal every day.

Red

Red-colored fruits and vegetables are rich in lycopene and ellagic acid, which offers anti-cancer, anti-diabetes, and anti-hypertensive health benefits. Foods in the shade of red are tomatoes, red bell pepper, red onion, red beans, beets, red radish, raspberries, strawberries, watermelon, cranberries, red apples, rhubarb, pomegranate, and cherries.

Orange

Foods in the shade of orange and yellow are rich in vitamin C and carotenoids, which improves vision, cell growth, and blood flow and prevents stroke. This group includes pumpkin, sweet potatoes, winter squash, carrots, yellow summer squash, sweet corn, orange and yellow bell peppers, lemon, turmeric root, orange lentils, grapefruit, oranges, pomelos, star fruit, pineapple, cantaloupe, mango, papaya, apricot, and peach.

Green

Fruit and vegetable in shades of green are rich in isothiocyanates, lutein, isoflavones, folate, vitamin K, and calcium. These nutrients are beneficial for immunity, bone, and blood health. Foods such as kale, collard greens, romaine lettuce, bok choy, spinach, arugula, swiss chard, Brussels sprouts, zucchini, broccoli, edamame, asparagus, green peas, snap peas, snow peas, green beans, cucumbers, celery, green apple, kiwi, green grapes, and avocado are a part of this food group.

Blue

Foods in shades of blue and purple are rich in powerful anthocyanins that protect against stroke, heart diseases, stress, inflammation, high blood pressure, and cancer. So, you must include purple cabbage, purple radish, eggplant, beetroot, purple carrot, blueberries, black berries black olives, purple grapes, passionfruit, prunes, dark cherries, and plums in your regular diet.

Brown and white

This food group includes food with subtle color tones but vital nutrients that lower the risk of cancer and improves immunity. Cauliflower, garlic, onion, mushroom, shallots, parsnip, leek, navy beans, cannellini beans, soybeans, lima beans, banana, white nectarine, lychees, potatoes, dates, and brown lentils are a part of this food group.