The importance of eating the Rainbow

Eating foods with colours of the rainbow means eating a large variety of foods which each one contains a wide range of vitamins and minerals that will help our bodies to thrive. 

Phytonutrients form the pigmentation of the colours that each plant has. The stronger the colour, the higher is the level of a specific nutrient. For example, many of us identify the colour orange or red in fruits and vegetables as higher in Vitamin C. This is true when we compare red peppers which contain just over 50% more Vitamin C than the green peppers and 8 times more Vitamin A. But on the other hand, we find that 1 cup of Kiwi (fruit) is higher in Vitamin C than 1 cup of red peppers. So we really can’t just stick to one colour for a specific nutrient but all the colours.

What are phytonutrients? 

“Phyto” comes from the Greek word “plant”, so phytonutrients are nutrients that come from plants. Phytonutrients are natural chemical compounds that the plant produces to stay healthy. These phytonutrients give the vegetables not only their colour but also their smell.

For us humans, it’s vital to consume these phytonutrients by following a whole foods plant-based diet to help avoid and prevent diseases.

How many colours of the rainbow would we eat?

More and more nutritionists and NDs are recommending eating at least 30 different whole plant foods per week, but you can eat even more.

What are whole foods? 

Whole foods are those that have been minimally processed to be able to be consumed and still resembles the original stage. By processing our foods, we also reduce their nutrients. Let’s say an orange: we can eat it whole by only peeling it or extract its juice. The difference is major:

1- Fibre: most of the fibre is removed when juicing

2- Speed: drinking is faster than eating an orange. This can affect the sugar levels and the insulin produced by our pancreas.

3- Satiety: eating an orange will make you feel fuller than by drinking the juice of 1 orange.

We can only find fibre in plants which need to keep our digestive system going and healthy. We have different types of fibre: 

• Soluble fibre attracts water and forms a “gel-like” paste, helping to slow down digestion. This helps to lower blood sugar levels and reduce blood cholesterol. 
• Insoluble fibre also helps with constipation by bulking the stools.

 Our digestive system can’t break down both soluble and insoluble fibres, so they start working in the colon: one helping the stools “wet” and the other one keeping them together.

The list is endless but think of a farm with fields with everything that can be grown: 

Vegetables

Dark leafy greens to roots veggies like carrots, parsnips, onions, sweet potatoes, turnips, ginger, beets, garlic, fennel, radishes, turmeric, horseradish, celery root (celeriac).

-Dark leafy greens like microgreens, green or red leaf lettuce, spinach, watercress, romaine lettuce, Swiss chard, collard greens, Boston lettuce and herbs. 

It’s recommended a minimum of 3 cups/week, but I would say 5-8 cups a week should be a healthier recommendation. 

Dark leafy greens are very nutritious and bringing a wide variety of vitamins, minerals and fibre to your plate. They are low in calories and provide complex carbohydrates, fibre, protein and very little fat.

-Cruciferous: kale, arugula, bok choy, Chinese cabbage, broccoli, Brussels sprouts, cauliflower, cabbage.

Cruciferous are not only full of phytonutrients that help with inflammation, but a few studies have shown that there is more. 

Broccoli is probably the “King” of Sulforaphane, a compound released when the broccoli is steamed only. Studies have shown that Sulforaphane may prevent cancer cell growth, especially in colon cancer.

-Root vegetables absorb a great number of nutrients from the soil, and they are packed with antioxidants like Vit C, Vit B’s and Vit A, also iron. Mostly they are low GI because too the fibre, which helps to control sugar levels.

– Edible plant stems: celery and asparagus. Both are low in calories and carbs, minimum fats, high fibre, and some protein (asparagus is just over double protein than celery). Both are excellent sources of Vit K1, Vit C, and Vit E. Asparagus has significantly more Vit A, C, E and K, but Celery wins over Vit B5, B6, potassium and calcium.

Fruits

Are, in general, higher in sugar than vegetables. Fruits come from a seed grown from a flower when vegetables are an edible portion of a plant.

All fruits provide an excellent source of micronutrients, fibre and antioxidants and each in its specific type.

Raw nuts and seeds: although all nuts and seeds nutrition content varies in general, we can say that both are a good source of healthy fats, fibre and protein. They also contain essential vitamins and minerals.

Please pay attention when you buy nuts and seeds and make sure they are not packed with sodium or other oils. The healthiest are raw or already sprouted. 

Legumes (including canned)

Should be the main source of protein in a Plant-Based diet. They are not just protein, but they also contain fibre, they are low in calories and fats. They contain vitamins like B1 (thiamine) and B9 (folate) and minerals like potassium, phosphorus, iron, zinc.

Whole grains

Like brown rice, quinoa (pseudo-grain), barley, millet, etc., have been essential in the diet of all societies for thousands of years. Depending on how they grow, they contribute to low fat, high carbohydrates, fibre, protein, iron, zinc, magnesium, Vit E, folate, niacin, thiamine and riboflavin.