Introduction to Eat The Rainbow

What does it mean to eat the rainbow? Eating the rainbow simply means incorporating colorful fruits and vegetables into your diet daily. Produce is beautiful and colorful for a reason. Each color has a direct correlation to a specific action that the produce performs in your body.

Fruits, vegetables, and herbs provide us with nutrients and minerals. Let’s explore how you can paint your body with the colors of the nutrients!

Produce is a magical gift given by the source of all creation, consciousness, intelligence, and awareness. It’s here for your consumption. Not yours alone, but the other creatures as well. Everything on this Earth was designed to work in harmony with each other. That is the law of divine oneness. Which we go more into detail about in this blog post.

Your relationship with food is spiritual.

Understanding the cycle of life motivates you to eat harmoniously. When you eat the rainbow, your mind is much clearer. When your mind is clear, you can focus better. Energy flows where your attention goes. Meaning, that the energy emitted from your aura better aligns with the building blocks of your reality. Manifesting that which held your attention before your very eyes.

Why eat different colors of fruits and vegetables?

Most Americans aren’t getting the range of colorful fruits and vegetables. This is why most Americans are fat, sick, and nearly dead. Most people are living on carbs. I understand why. Carbs are cheap and delicious. I’ve mentioned before that my favorite food is crispy crunchy french fries. I love potatoes in general. With the same reverence that Bubba had for shrimp! 😂🤣

It is important to eat colorful fruits and vegetables because this is the food humans are designed to eat. Humans can technically eat anything. I’ve swallowed bubble gum before. Bubble gum tastes delicious. It’s also made out of rubber. Just because we can swallow something, and our bodies can get rid of it, doesn’t mean it’s designed for our bodies to eat it.

Why are fruits and vegetables so many different colors?

Fruits, herbs, and vegetables are colorful because they contain phytonutrients. Phytonutrients are compounds inside vegetation that provide plants with distinct colors, smells, and tastes. Let’s dive deeper into some fun stuff- the science!

Phytonutrients are added to your body when you eat the rainbow

Phytonutrients are a chemical compound that serves the body with protection. The phytonutrients in fruits and vegetables reduce the risk of cardiovascular disease, cancer, and all-cause mortality.

All-Casuse Mortality- simply means death due to any disease, complication, or hazordous exposure.

Eat the rainbow because phytonutrients aid in the prevention of cardiovascular disease, cancer, and premature mortality.

What is the recommended daily amount of fruits and vegetables?

The International Journal of Epidemiology published this research. An estimated 7.8 million premature deaths worldwide could be attributed to a fruit and vegetable intake below 500 and 800 g/day. 500 grams equals 1lb and 2oz of food. To paint a picture, the meat in McDonald’s ‘The Quarter Pounder’ has a precooked weight of 113g alone. A large fry from McDonald’s is approximately 150g.

Science suggests you should eat the rainbow

The International Journal of Epidemiology compiled an analysis of 142 publications. Of these publications, 95 were from unique cohort studies! 44 studies were from Europe, 26 were from the USA, 20 from Asia, and 5 from Australia. There were also 5 studies from combined regions. Here’s what they found 😎

Eating the rainbow may reduce coronary heart disease

66 of the publications mentioned above were used to compile information regarding the effects fruit and vegetables have on coronary heart disease. There was no evidence of a nonlinear association between eating fruits and vegetables and coronary heart disease. None of these studies indicate eating fruits and vegetables did not affect coronary heart disease.

There was a 24% reduction in coronary heart disease when participants had an intake of 800 g/day of fruits and vegetables. Researchers also studied fruit and vegetable intake independently. They found a 21% reduction in coronary heart disease when participants consumed 750–800 g/day of fruit. Researchers also found that participants saw a 30% reduction in coronary heart disease when they consumed 550–600 g/day of vegetables!

People see healing in their bodies when they eat the rainbow!

Which fruits and vegetables were they eating?!

The studies state that the individuals were eating apples and pears. Citrus fruits. Fruit juices and green leafy vegetables. According to these 66 publications beta-carotene-rich fruits and vegetables, and vitamin C-rich fruits and vegetables showed inverse associations with coronary heart disease. When participants ate these fruits and vegetables, their severity of coronary heart disease decreased! Tomatoes were also inversely associated with coronary heart disease!

Eating the rainbow may prevent a stroke.

Data from 44 studies from the previously mentioned publication were compiled to analyze the correlation between eating a diet rich in fruits and vegetables and its effect on stroke risks.

This time, there WAS evidence of a nonlinear association between fruit and vegetables combined. Fruits individually, and vegetables individually, with total stroke. There were studies whose findings concluded that eating fruits and vegetables did not have a direct correlation with reducing the risk of stroke.

However, there was a 33% reduction in stroke risk when participants ate 800 g/day of fruits and vegetables. 20% reduction in the risk of stroke when participants ate 200–350 g/day of only fruits. Similarly, there was a 28% reduction in the risk of stroke when participants ate 500 g/day of only vegetables. These studies show little evidence that eating large amounts of fruits and vegetables reduces the risk of a stroke.

Which types of stroke though?

The studies referenced total strokes, which are unspecified. As well as ischemic stroke, and hemorrhagic stroke. Of the 44 previously mentioned studies, 28 studies focused on Ischemic stroke. 17 studies were focused on hemorrhagic stroke.

High intakes of apples, pears, citrus fruits, fruit juice, green leafy vegetables, and pickled vegetables were observed. The studies show that these fruits and vegetables were inversely associated with total stroke risk. Meaning the risk of stroke decreases. Eating grapes was also shown to decrease the risk of total stroke.

With an ischemic stroke, there was evidence that eating citrus fruits, citrus fruit juices, green leafy vegetables, and vitamin C-rich fruits and vegetables reduced ischemic stroke risk. Unfortunately, the studies do not conclude that hemorrhagic stroke risk was significantly reduced with the same intake.

Eating the rainbow may reduce Cardiovascular Disease.

Yes! We’re still referring to the 142 complied publications from the International Journal of Epidemiology. Data from 64 publications were used to analyze the effect eating the rainbow has on cardiovascular disease.

There was no evidence of a nonlinear association between eating fruits and vegetables and Cardiovascular disease. No studies indicated that eating fruits and vegetables did not affect cardiovascular disease.

There was a 28% reduction in the risk of cardiovascular disease when participants consumed 800 g/day of fruits and vegetables and fruits. The study suggests that higher intakes of vegetables and lower intakes of fruits ratio were most effective. With a specificity of 600 g/day of vegetables. If participants consumed an average of 200 g/day of fruit and 600 g/day of vegetables their risk of cardiovascular disease decreased by 28%.

Which fruits and vegetables were they eating?

There was evidence that high vs low intake of apples, pears, citrus fruits, carrots, and tomatoes are beneficial to help reduce the risk of cardiovascular disease. Non-cruciferous vegetables (plants that do not belong to the cabbage family) as well as cruciferous vegetables were also beneficial. CANNED fruits are positively associated with cardiovascular disease risk according to these studies.

Eating the rainbow may prevent cancer & premature death in general

Data compiled from the 142 publications from the International Journal of Epidemiology. 58 studies specifically chronicled total cancer. The data states there is a 14% reduction in the risk of total cancer when participants consume 550–600 g/day of fruits and vegetables. With specificity on cruciferous vegetables and green-yellow vegetables.

The data from 94 of the 142 publications shows there was a 31% reduction in all-cause mortality! The participants consumed 800 g/day of fruits and vegetables combined. 600 g/day for fruits, 200 g/day of vegetables.

What does all-cause mortality mean? In short, it means death to to any cause. The term is used in medical research to convey the total number of deaths that occur within a speciifc timeframe and population. 

Eat The Rainbow: More Benefits!

The study highlights apples, pears, berries, citrus fruits, fruit juice, cooked vegetables, cruciferous vegetables, potatoes, and green leafy vegetables/salads were beneficial in reducing premature death, or all-cause mortality. Again, the studies show that CANNED fruits were positively associated with all-cause mortality. Fresh fruit juice, cruciferous vegetables, and green leafy vegetables/salads were significantly beneficial in reducing the risk of total mortality.

Amazing!

Simply eating for nourishment, not only for comfort, can prevent and heal diseases. The phytonutrients found in produce essentially become your private army. This is why it’s so important to eat the rainbow!

Eat The Rainbow: Let’s Break Down Colors!

When eating, think of your plate as the painter’s pallet. Think of each ingredient in your dish as paint to dip your brush in.

RED

Carotenoid lycopene is the dominant phytonutrient in red fruits and vegetables. When properly absorbed, this phytonutrient goes through your body searching for and destroying free radicals. Eating the rainbow rich in red protects against lung disease, prostate cancer, and heart disease.

When shopping, be sure to add produce such as beets, red grapes, red onions. (although they look purple to me, anyone else?) As well as cherries, beets, apples, strawberries, tomatoes, cranberries, watermelons and raspberries. 

Antioxidants combat free radicals and support the immune system.

Free radicals are chemicals that enter your body and steal electrons from your cells. They alter the structure and functionality of the cells in your body. Free radicals can even alter the coding of your DNA! Free radicals can lead to oxidative stress which can lead to chronic diseases.

Our body is a brilliantly designed piece of machinery that can ward off these pesky rascals. With the assistance of the nutrients, we get from plants [phtyo-nutrients] the cells in our body are well armored with antioxidants to win the battle against these foreign attacks.

Antioxidants work best when they are combined with other phytonutrients and other antioxidants. This is why you need diverse colors on your painter’s pallet. Eating the rainbow doesn’t mean eating only red and orange. Include some green and blue. While you’re at it toss in some shiny yellows and purple too!

ORANGE/ YELLOW

The dominant phytonutrient in yellow and orange produce is called beta cryptothanix. These colorful fruits and vegetables help the cells in your body communicate. It’s also said to help prevent heart disease.

Produce to add to your cart when shopping: corn,  apricots, oranges, cantaloupe, pumpkin, yellow peppers, peaches, mangos, sweet potatoes, butternut squash, acorn squash, pinapple, carrots, bananas. 

Fruits and vegetables that are yellow and orange are rich in vitamin C. Amazing for your immune system!

Quick and easy raw vegan option to eat the rainbow!

Are you looking for easy ways to eat the rainbow? Try a vibrant mango & red pepper salsa! It’s super quick and easy to make. It’s completely raw. You’re able to get 100% of the vitamin C that’s present in the produce!

GREEN

Gotta love the color green! When most people think of eating the rainbow, they instantly think of including more leafy greens. Which makes sense! Green produce is known to aid in the prevention of cancer. Multiple phytonutrients are present in green produce. They include isothiocyanate, indoles, and sulforaphane. These phytonutrients are superheroes when it comes to fighting carcinogens, which are compounds that are known to cause cancer. (did you know that both tobacco smoke AND processed lunch meat are listed as carcinogens?)

Items to include in your shopping cart: Green herbs such as rosemary, sage, thyme, basil, mint. Vegtables such as alfalfa, collard greens, brussle sprouts, cabbage, artichokes, avocadoes, kiwi, spinach, and asparagus. Of course my favorite is green tea!

The color green is rich in chlorophyll!

Chlorophyll is known to protect your body from endocrine disruptors. Endocrine disruptors can throw your hormones out of whack. Common disruptors include soy, plastic, and BPA. Environmental pollutants such as harmful chemical pesticides are sprayed on food in industrial agriculture. Lead, arsenic, and mercury are now in tap water and the ocean. Blame human pollution. Glycol ethers are found in many household cleaning products, body lotions, body sprays, shampoos, and conditioners. Eating the rainbow can help balance your hormones.

Chlorophyll also helps to protect your brain. It is anti-inflammatory and helps prevent and reverse obesity. It may also help prevent and reverse cancer.

BLUE/PURPLE

These are perfect additions to add to your anti-aging routine. Did you know that you can eat your way to beautiful skin? You know what they say, beauty comes from within! Foods rich in blue and purple are powerful antioxidants. They contain a phytonutrient called anthocyanin. This phytonutrient is believed to slow down the process of aging cells. These are powerful heart protectors because they prevent blood clots from forming!

Purple and blue foods to add to your shopping cart: purple cabbage, raisins, blueberries, concord grapes, figs, blackberries, prunes, elderberries, lavender. 

BROWN/WHITE

Do onions make you cry? They also make tumors cry as well! Onions contain the phytonutrient allicin. Allicin has anti-tumor properties. They also contain phytonutrients such as kaempferol and quercetin which are both antioxidants.

Look for foods such as mushrooms, parsnips, onions, radishes, garlic, leeks, cauliflower. 

Eat the Rainbow: DO NOT SUPPLEMENT

You could eat a cup of strawberries for breakfast. It has about 80mg of vitamin C. Vitamin C is one of the most popular antioxidants. One may think to themselves, I’ll grab these vitamin C pills. Easy peasy. No! It’s queasy! A 500 mg supplement of vitamin C doesn’t contain the same chemical compounds found in a cup of strawberries. Nor from a cup of blueberries.

Supplements are created in a laboratory and cannot mimic the chemical structure of phytonutrients.

You’re much better off eating multiple servings of fruits and vegetables daily. Include different colors of the spectrum.

Of course, I’m going tell you which foods to eat for which vitamins!

Vitamin C

Bell peppers, broccoli, sweet potatoes, brussels sprouts, tomatoes, cantaloupe, strawberries, grapefruit, papaya, leafy greens, oranges, honeydew, lemon kiwi.

Zinc

Cashews, organic 100% grassfed beef, lentils, poultry, pumpkin seeds, chickpeas, sesame seeds.

Vitamin E

Sunflower seeds, Avocado, spinach, peanuts, leafy greens, red peppers.

Selenium

Brazil nuts, barley, poultry, brown rice, fish, organic 100% grassfed beef.

Beta-Carotene/ Lycopene [Carotenoids]

Watermelon, tangerines, pumpkin, collard greens, cantaloupe, tomatoes, sweet potatoes, grapefruit, turnip greens, broccoli, spinach peaches, mangoes, beets, winter squash, oranges, bell peppers, asparagus, carrots, apricots.

Phenolic Compounds

Anthocyanins: blueberries and strawberries

Quercetin: apples, red wine, onions.

Coumaric acid: spices and berries

Resveratrol: red wine, white wine, grapes, berries, peanuts.

Catechins: berries, cocoa, tea

SUMMARY

We’ve just learned that phytonutrients protect the human body from diseases. We explored research from over 140 publications in the International Journal of Epidemiology. The research concludes the phytonutrients in fruits and vegetables reduce the risk of cardiovascular disease, stroke, cancer, and premature death. Now, adorn your plate with nutritiously bright foods in your rainbow diet.

Sources

Ldn, K. D. M. M. R. (2019, April 25). Phytonutrients: Paint your plate with the colors of the rainbow. Harvard Health. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501

Dagfinn Aune, Edward Giovannucci, Paolo Boffetta, Lars T Fadnes, NaNa Keum, Teresa Norat, Darren C Greenwood, Elio Riboli, Lars J Vatten, Serena Tonstad, Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies, International Journal of Epidemiology, Volume 46, Issue 3, June 2017, Pages 1029–1056, https://doi.org/10.1093/ije/dyw319

Godman, H. (2021, September 1). How many fruits and vegetables do we really need? Harvard Health. https://www.health.harvard.edu/nutrition/how-many-fruits-and-vegetables-do-we-really-need

Antioxidants. (2021, March 3). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/antioxidants/

Martins, T., Barros, A., Rosa, E., & Antunes, L. (2023). Enhancing Health Benefits through Chlorophylls and Chlorophyll-Rich Agro-Food: A Comprehensive Review. Molecules, 28(14), 5344. https://doi.org/10.3390/molecules28145344

This blog post was written without the assistance of AI