I’m Pavithra KB, nutritionist at The Kenko Life.
Colourful vegetables are not only appealing but they are also incredibly beneficial for our health. The vibrant colours of these vegetables come from different phytonutrients, vitamins and minerals that contribute to various aspects of our well-being.
Colours and their health benefits:
Red vegetables: are rich in lycopene, an antioxidant linked to heart health and a reduced risk of certain cancers. E.g: Tomatoes, red peppers etc
Orange vegetables: are abundant in beta-carotene, a form of vitamin A that supports vision, skin health, and immune function. E.g., carrots, sweet potatoes etc
Yellow vegetables: contain lutein and zeaxanthin, which are important for eye health. E.g., yellow bell peppers, corn etc
Green vegetables: are high in chlorophyll, folate, and various vitamins, contributing to bone health, detoxification, and a strong immune system. E.g., spinach, broccoli etc
Blue/purple vegetables: are rich in anthocyanins, which have been shown to support brain health and reduce inflammation. Eg., eggplant, purple cabbage etc
White vegetables: contain allicin, a compound that has antibacterial and immune-boosting effects. E.g., cauliflower, onions etc
Different colours of vegetables correspond to different vitamins, minerals and nutrients like Vitamin C, Vitamin K, Potassium, Folate etc. By eating different colourful vegetables you can ensure that you are not missing out on any essential nutrients and are giving your body the minerals it needs.
They not only contain the minerals we need but also have high fiber helping promote healthy digestion. Fiber rich vegetables regulate bowel movements, helps prevent constipation and it also helps regulate blood sugar levels and contribute to satiety by making them better for weight management.
Few ways to eat the rainbow:
To reap the full benefits of rainbow-colored vegetables below are some tips for incorporating a colorful range into your diet:
- Salads: Combine spinach , carrots, beetroots, and purple cabbage for a vibrant salad.
- Stir-fries: Add bell peppers (red, yellow, green), broccoli and green peas to your stir-fry.
- Roasted vegetables: Roast sweet potatoes , cauliflower , and Brussels sprouts for a colorful side dish.
- Smoothies: Blend spinach , red/ blue berries , and mango for a nutrient-packed smoothie.
Eating a variety of rainbow-colored vegetables is one of the best ways to ensure you’re getting a wide array of essential nutrients, antioxidants, and phytonutrients that support overall health. From boosting your immune system and protecting against chronic diseases to promoting healthy skin and digestion, these colorful foods are a powerful addition to any balanced diet. By “eating the rainbow,” you not only enjoy a diverse and flavorful diet but also provide your body with the tools it needs to thrive.
