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Micronutrients - Eat the Rainbow

Posted on Sep 27, 2017 10:13:34 AM by healtheo360

Micronutrients - Eat the Rainbow: In order for our bodies to function properly, we require certain vitamins and minerals known as micronutrients. The most popular micronutrients you may recognize are Vitamins A, C, and E, calcium, potassium, zinc, and magnesium. While only needed in minor amounts, micronutrients play crucial roles in optimizing our physical and mental performance. Lacking them can lead to inhibited growth and higher risk for diseases. To ensure your body has enough micronutrients, the easiest way is to consume healthy and diversified foods, or “eating the rainbow.” This essentially means that by consuming a variety of colorful fruits and veggies, meeting daily micro nutritional needs is no hassle!

micronutrients - eat the rainbow

 

Micronutrients - Eat the Rainbow: #1 RED

Vibrant red foods such as tomatoes, watermelon, and red grapefruit contain carotenoids, which are fat-soluble compounds that act as antioxidants in the body. Berries contain endless supply of micronutrients including having anti-inflammatory and anti-cancer properties, Vitamin C, manganese and fiber.

Red foods to add to your grocery list: cherries, red raspberries, pomegranates, red peppers, tomatoes, watermelon, strawberries, radishes, apples, cranberries, guavas

 

Micronutrients - Eat The Rainbow: #2 ORANGE

Orange foods such as carrots, sweet potatoes, butternut squash, and cantaloupe also act as antioxidants in the body due to beta-carotene, a carotenoid. Lutein and zeaxanthin are two other carotenoids found in orange foods that are important for healthy vision.

Orange foods to add to your grocery list: carrots, pumpkin, oranges, sweet potatoes, orange peppers, butternut squash, grapefruit, mango, papaya, cantaloupe

 

Micronutrients - Eat the Rainbow: #3 YELLOW

Like orange foods, yellow foods also contain lutein and zeaxanthin to promote healthy vision. In addition to containing carotenoids, yellow squashes are a great source of Vitamins B and C, manganese, copper, potassium, along with omega-3 fatty acids. Pineapples are not only great for our bones and skin, but this delicious fruit also aids in digestion.

Yellow foods to add to your grocery list: lemons, yellow squash, bananas, wax beans, spaghetti squash, pineapple, yellow peppers, star fruit, and peaches

 

Micronutrients - Eat the Rainbow: #4 GREEN

Green foods contain an endless supply of micronutrients including vitamins A, C, and E, potassium, fiber, and folate. Green, leafy veggies produce nitric oxide, opening up blood vessels and improving circulation in the body. Our bodies energize and detoxify due to chlorophyll in green foods.

Green foods to add to your grocery list: broccoli, leafy greens (kale, swiss chard, arugula, spinach, red and green leaf lettuce, collard greens, Romaine), kiwis, peas, green beans, green peppers, cucumbers, celery, Brussels sprouts, zucchini, avocados, artichokes

 

Micronutrients - Eat the Rainbow: #5 BLUE/PURPLE

Bluish or purple foods contain flavonoids, which help keep blood flowing smoothly and the brain functioning properly. The chemical proanthocyanidins found in blue/purple foods are necessary for proper brain function, elimination of toxins, and to help cells regenerate.

Blue foods to add to your grocery list: blueberries, blackberries, figs, currents, black beans, plums, eggplant, purple grapes, purple cabbage, radicchio, beets

 

 

 

Sources:

www.gourmetservicesinc.com

www.wholekidsfoundation.org

www.katehopenutrition.com

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