Today we will be rounding off our series on RAINBOW FOODS, which we started some Fridays back, you can read about it here and follow the series; https://ndaliblog.medium.com/rainbow-foods-red-9d21c84b8e5c and we would be concluding with the green rainbow foods as well as the white and brown rainbow foods.
Green foods of the rainbow diet contain nutrients that are particularly good at protecting your cardiovascular system from oxidative stress. In particular, oxidative stress has been linked to high blood pressure, atherosclerosis (the narrowing of your arteries), and heart disease.
Green rainbow foods are one of the healthiest foods we can eat and these are the reasons
- Green fruits and vegetables are rich in lutein, isothiocyanates, isoflavones, and vitamin K all of which is essential for blood and bone health.
- They also contain other nutrients such as Vitamins A, C, Iron and antioxidants such as carotenoids and flavonoids.
- Because green rainbow foods contain more vegetables, it makes them rich in fiber and these help in digestion.
- They are also rich in folate which is very important for pregnant women to consume to help prevent congenital disabilities.
Some examples of Green rainbow foods are Avocado, Green bell peppers, Broccoli, Cabbage, Celery, Green beans, Green peas, Kale, Spinach, Okra, Green apples, Kiwi and Limes.
White and brown produce from the rainbow foods may not be as brightly colored as other rainbow foods, but they have phytonutrients and are still a healthy choice. Here is why,
- White and brown rainbow foods contain anthoxanthins which help lower cholesterol and blood pressure, sulfur which detoxifies your liver and helps with protein structure and skin health.
2. They are also rich in allicin which is found in garlic and is said to have anti tumor (preventing the growth of a tumor) properties.
3. Potatoes and bananas are a great source of potassium, an essential nutrient for maintaining fluid and electrolyte balance in the body.
4. White foods also help boost immunity.
Examples of white/brown rainbow foods are cauliflower, garlic, ginger, onions, mushrooms, white potatoes, bananas
How To Include Green and White/Brown Rainbow food in your diet
Here are some healthy tips in including these rainbow foods into your meals and getting the most out of their numerous health benefits
- An omelet with spinach, green bell peppers
- A Greek yogurt bowl with banana and green apples
- A breakfast egg sandwich with, cabbage, leafy greens, and avocado
- Add onions, garlic and garlic to stir fries, pasta dishes and stews
- Have a banana as a snack
I hope we all enjoyed the concluding part of rainbow foods and we were able to pick up some points from the series. The great thing about rainbow foods is that you can pair them together all in a plate and get a bit of every nutrient each colour has to offer. Amazing right?
So why don’t you get a bit of everything and have a rainbow filled healthy meal
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