Purple Cabbage or Blueberries – Let’s plate a vibrant and nutrient rich rainbow

A basic healthy eating recommendation is to consume a rainbow plate comprising of rainbow of colours with rainbow foods. And no, I am not talking about Skittles or gems that are artificially coloured! But what exactly does it imply? What are the benefits of including a range of colourful rainbow foods, fruits and vegetables in your diet? It could be purple cabbage or blueberries. You could be tempted to pick a few items that you or your children or family members enjoy and eat them exclusively. It’s also simple to get stuck in a routine. But the truth is that a rainbow plate of nutrients and colours is required for good health. 

Rainbow foods with colourful fruits and vegetables can present a beautiful picture of health because they contain vitamins, minerals, antioxidants, and phytochemicals, many of which have powerful therapeutic properties. They also bring their own unique colours. Getting a full spectrum of rainbow foods from a variety of colourful foods is a simple method to ensure your body has what it needs to thrive. 

“Eat the rainbow” is a mantra that we should all try to live by. Now, let’s compare and contrast the seven colours of the rainbow with seven fruits and vegetables that should be there on your rainbow plate. We will deliver these seven fruits and vegetables as rainbow foods to adolescents and adults on each of the seven days of the week, with an understanding of how each can help with the lifestyle diseases they confront.

Let’s paint the vibrant and nutrient rich Rainbow:

Colour – Violet, Vegetable – Purple Cabbage

Purple cabbage, often known as red cabbage, is a plant in the Brassica family and is one of the Rainbow foods that can be consumed. This category contains nutrient-dense vegetables and fruits.  

Purple cabbage is an extremely adaptable vegetable that can be eaten raw, boiled, fermented, or incorporated to a variety of cuisines. This red vegetable is high in dietary fibers, high-quality carbs, potassium, and a variety of vitamins and minerals and can be an important part of your rainbow plate. 

The purple cabbage’s dark hue suggests a higher content of antioxidants, which are proven to minimize oxidative stress. A higher concentration of anthocyanins, an antioxidant present in purple cabbage, reduces the risk of cancer and heart disease.

Apart from above, there are several health benefits to eating purple cabbage, some of which are described below:

PURPLE CABBAGE FOR HEART HEALTH –

Purple cabbage is beneficial for heart health. This could be owing to the presence of anthocyanins in purple cabbage, which are flavonoid antioxidants that give purple cabbage its distinctive colour (1).  Higher anthocyanin consumption is also associated with lower blood pressure and a lower risk of heart disease. Purple cabbage includes around 36 different forms of anthocyanins, making it a great source of this heart-healthy component. 

PURPLE CABBAGE FOR BONE HEALTH –

Purple cabbage provides a variety of bone-building elements, including vitamins C and K1, as well as trace levels of calcium, manganese, and zinc. 

PURPLE CABBAGE FOR CANCER –

Purple cabbage has been shown to help protect against certain types of cancer. Experts believe this is due to the presence of sulforaphane and anthocyanins, two chemicals studied for their cancer-fighting abilities. Sulforaphane, which is contained in purple cabbage and other cruciferous vegetables, help destroy cancer cells or prevent them from developing and spreading. 

PURPLE CABBAGE FOR DIGESTION AND WEIGHT LOSS –

Purple cabbage is low in calories and high in dietary fiber, therefore it promotes digestion well. Furthermore, this rainbow food, by slowing down the digestive process, dietary fibers ensure that you remain satiated for a longer period of time. This aids in weight loss by decreasing hunger feelings and food cravings. Purple cabbage is a simple and delicious addition to a variety of meals.

Colour – Indigo, Fruit – Plum

Plums, or Aloo Bukhara, are a medium-sized stone fruit. Prunes are plums that have been dried. Plum and Prunes can be used as rainbow foods. This sweet fruit is high in minerals and a good source of potassium. Plum is also high in antioxidants, which protect the body from cell-damaging free radicals. Plums are also low in calories, so they won’t spike your blood sugar levels. 

The following is a list of the health advantages of this superfruit:

PLUM LOWERS CHOLESTEROL –

Plums contain soluble fiber, which has been shown to be cardioprotective and beneficial in lowering bad cholesterol. Plums phytochemicals and minerals help to reduce the inflammation that causes heart disease. Antioxidants combat free radicals, reducing the risk of heart disease and stroke. 

PLUM LOWERS BLOOD SUGAR –

Plums are exceptionally high in chlorogenic acid, a polyphenol that helps control blood sugar and manage hunger. Plums are high in fiber, which helps to reduce the blood sugar surge that occurs after eating carbohydrates. Plums can also increase your body’s production of adiponectin, a hormone that aids in blood sugar regulation. 

PLUM HELP RELIEVE CONSTIPATION –

Plums and prunes both contain isatin and sorbitol, a sugar alcohol that works as a natural laxative, which aids in constipation relief and digestion It also helps to keep the bowel healthy (2). 

PLUM IS GOOD FOR SKIN –

Plums improve blood circulation to the scar, promoting the growth of new skin and diminishing the scar’s appearance. It promotes faster skin healing and the replacement of damaged skin with new skin. Plums also help to improve skin texture and elasticity. It also heals various skin disorders and lowers the appearance of dark spots and freckles. 

PLUM IS BONE HEALTHY –

Several studies have found that eating plums promotes bone health. Plums contain boron, which is necessary for bone density preservation and bone health. The fruit is also high in flavonoids and phenolic substances, which help to reverse bone loss.

A plum a day may help to keep anxiety at bay. They taste great and need minimal preparation, making this rainbow food simple to integrate into your diet and a part of your rainbow plate.

Colour – Blue, Fruit – Blueberries

Blueberries, another example of rainbow foods, with their delightful flavour, have always been appealing to us. This superfruit offers various health benefits in addition to its attractiveness. These berries are abundant in fibre, vitamin K, vitamin C, iron, and manganese. The colour of the berries is particularly relevant in this case, as the purple-blue hues signal that the fruit is high in antioxidants.

BLUEBERRIES LOWERS BLOOD PRESSURE AND IMPROVES VISION –

Anthocyanin, a naturally occurring pigment that functions as an antioxidant and is helpful to both vision and blood pressure, is responsible for the colour. 

BLUEBERRIES FOR CANCER –

Tannins, flavanols, anthocyanins, and proanthocyanins found in blueberries have been demonstrated to inhibit some of the ways cancer cells grow and proliferate. This rainbow food has been shown to prevent carcinogenesis by preventing the manufacture of pro-inflammatory chemicals, oxidative stress and blocking a large number of cancer cells, and boosting cell death. 

BLUEBERRIES FOR URINARY TRACT INFECTIONS –

Blueberries contain compounds that prevent certain germs from sticking to the bladder wall, potentially aiding in the prevention of urinary tract infections. 

HEART HEALTHY BLUEBERRIES –

Research and studies are being undertaken to demonstrate that these berries aid in the detection and prevention of hard endpoints like as heart attacks. Blueberries, for example, are high in anthocyanins, which have been associated to a lower risk of cardiovascular disease. Higher anthocyanin is also present in the purple cabbage. 

BLUEBERRIES IMPROVES MEMORY AND INCREASE BRAIN FUNCTION –

Not only may blueberries help with chronic conditions, but they can also help with brain function and memory improvement (3). People today are dealing with a lot of stress, and forgetting things is a common symptom. Oxidative stress accelerates the ageing of the brain and impairs its function. Blueberry antioxidants appear to aid ageing neurons, resulting in improved cell signalling. As a result, they improve cognition and lessen dementia symptoms in Alzheimer’s patients. 

Blueberries are flavourful, and is packed with nutrients so this rainbow food is a must to be included in your rainbow plate.

Colour – Green, Vegetable – Broccoli

Broccoli is a little green vegetable that resembles a tree. These vegetables are well-known for their health benefits and can be included as rainbow foods in your rainbow plate. Broccoli is high in fibre, vitamin C, vitamin K, iron, and potassium, among other minerals. It also has a higher protein content. 

BROCCOLI  FOR CANCER AND AS AN IMMUNE BOOSTER –

Broccoli has anti-cancer and immune-boosting effects. It has estrogen-depleting characteristics. Estrogens are known to cause cancer in the body. Sulforaphane, a phytochemical that is also responsible for broccoli’s somewhat bitter flavour, is an important component of broccoli. According to research, sulforaphane may aid in the detoxification of airborne pollutants such as cigarette smoke and may help reduce the incidence of some malignancies. If you remember purple cabbage, it also contains sulforaphane with cancer fighting properties. 

BROCCOLI IMPROVES VISION –

Impaired vision is a common side effect of ageing. Broccoli is high in beta-carotene, vitamin A, phosphorus, and other vitamins like B complex, C, and E. Lutein and zeaxanthin, two of broccoli’s principal carotenoids, have been linked to a lower risk of age-related eye diseases. Broccoli is high in beta carotene, which your body converts to vitamin A. 

All of these nutrient-dense foods are excellent to eye health because they protect the eyes from macular degeneration, cataracts, and even repair damage caused by harmful radiations we are exposed to by continually using our phones or being in front of a screen. 

BROCCOLI TO PREVENT AGING –

Broccoli is fantastic for anti-aging because it is high in vitamin C, which has several antioxidant effects. This is due to the fact that antioxidants aid in the battle against free radicals, which are responsible for ageing. 

BROCCOLI HELPS IN WEIGHT LOSS AND DIGESTION –

Broccoli is a high-fibre food that aids digestion, relieves constipation, keeps blood sugar levels stable, and prevents overeating. Broccoli is also beneficial for weight loss due to its high fibre content. It is an excellent green vegetable to incorporate into your diet. 

BROCCOLI FOR BONE HEALTH –

Broccoli is abundant in calcium and vitamin K, both of which are important for bone health and the prevention of osteoporosis. 

Including this nutritious vegetable in your healthy, balanced diet will make it easier to attain your health goals.

Colour – Yellow, Fruit – Banana

Bananas are both nutritious and delicious as rainbow foods. Banana include a variety of critical nutrients and can help with digestion, heart health, and weight loss. This rainbow food is not only very nutritious, but is also a very practical snack item. Bananas are high in vitamin B6, but they are also high in vitamin C, dietary fiber, and manganese. Bananas are naturally low in fat and cholesterol. 

BANANA LOWERS BLOOD PRESSURE –

A medium-sized banana has roughly 320-400 mg of potassium, which accounts for about 10% of your daily potassium requirements. Potassium aids in the maintaining a healthy heart and blood pressure. Furthermore, bananas are low in salt. Treatment of high blood pressure is aided by a combination of low sodium and high potassium. 

BANANA LOWER BLOOD SUGAR –

Bananas are high in pectin, a type of fiber that gives banana flesh its spongy structure. Unripe bananas contain resistant starch, which functions similarly to soluble fiber and hence avoids digestion. By slowing stomach emptying, pectin and resistant starch have the ability to lower blood sugar levels after meals and lessen appetite. 

Sucrose, fructose, and glucose are three natural sugars found in bananas, all of which provide fat-free and cholesterol-free energy. Bananas are perfect for breakfast, a lunchtime snack, or before and after sports, especially for children and athletes. 

BANANA IS GOOD FOR KIDNEYS –

Potassium is required for normal blood pressure and renal function. Bananas, as a good source of potassium, may be very beneficial for kidney function. 

Bananas are a famous fruit that has several health benefits that keep you healthy and satisfied and you must include them as a rainbow food in your rainbow plate.

Colour – Orange, Vegetable – Sweet Potato

Sweet potatoes are a starchy, sweet root vegetable that is grown all over the world. They could be another example of rainbow foods. Sweet potatoes are high in vitamins, minerals, antioxidants, and fiber and available in a range of sizes and colours. Sweet potatoes also have a variety of health benefits and are simple to incorporate into your diet. 

SWEET POTATOES AS GUT HEALTHY –

Sweet potatoes are high in fiber and antioxidants, which are beneficial to intestinal health. Soluble and insoluble fiber are found in sweet potatoes. Neither of these types can be digested by your body. Fiber, as a result, remains in your digestive tract and provides a number of gut-related health benefits. 

Sweet potatoes are abundant in beta-carotene, the antioxidant that gives the vegetable its bright orange colour. In your body, beta-carotene is converted to vitamin A, which is then used to create light-detecting receptors in your eyes. 

SWEET POTATOES LOWER INSULIN RESISTANCE –

Sweet potatoes are rated as low to high on the glycemic index scale, and various studies have shown that they can help persons with diabetes avoid insulin resistance and low blood sugar levels, as well as high blood sugar. 

SWEET POTATOES HELP RELIEVE ANXIETY –

Sweet potatoes are a good source of magnesium, a mineral that’s deficiency has been linked to an increased risk of sadness, stress, and anxiety. As a result, sweet potatoes can replenish magnesium levels in the body and aid in the relief of melancholy and anxiety-related behaviors in people. 

SWEET POTATOES REDUCE INFLAMMATION –

Sweet potatoes include anthocyanins and choline, making them an important nutritional source for preventing and reducing chronic inflammation in the body. 

SWEET POTATOES PROMOTE WOUND HEALING AND HEALING OF ULCERS –

Sweet potato extracts have been found to contain compounds that can aid in the healing of wounds and stomach ulcers in studies. As a result, sweet potato eating as a part of a healthy diet can be an effective treatment for ulcers caused by ethanol and aspirin. 

SWEET POTATOES ARE ANTIBACTERIAL –

Sweet potatoes and their extracts have antibacterial properties that can be utilized to prevent and cure a wide range of bacterial illnesses and diseases. 

SWEET POTATOES AS ANTI-AGEING-

Sweet potatoes are high in Vitamin A, C, and E, all of which are beneficial to maintaining good skin and hair health. These vitamins aid in the healing of skin that gets damaged by UV rays. Vitamins also help to slow down the ageing process of skin cells, allowing you to keep your youthful appearance for longer. 

SWEET POTATOES ARE GOOD FOR HAIR –

They have vitamin E which is also beneficial in the prevention and treatment of alopecia as well as maintaining healthy hair condition.  

SWEET POTATOES FOR WEIGHT MANAGEMENT –

Sweet potato fiber, just like the fiber in purple cabbage, can assist sustain satiety while also helping to reduce an individual’s overall weight. The fuller you feel during the day, the less likely you are to snack, which will aid with weight management. 

So, what are you waiting for? Include sweet potatoes as a rainbow food in your rainbow plate.

Colour – Red, Fruit – Tomatoes

The tomato is a fruit native to South America that belongs to the nightshade family. Despite its botanical classification as a fruit, it is most usually consumed and served as a vegetable. Tomatoes can be considered as one of the important rainbow foods to be consumed in your rainbow plate. 

Tomatoes are the primary dietary source of lycopene, an antioxidant associated to a variety of health advantages. Vitamin C, potassium, folate, and vitamin K are all abundant in them. Tomatoes are typically red when fully ripe, but they can also be a range of hues. Furthermore, there are numerous subspecies of tomatoes, each with its own shape and flavour. 

TOMATOES AS ANTI CANCER –

Tomatoes contain these compounds, which can assist to prevent the development of free radicals. Cancer is caused by free radicals. Lycopene is also found in tomatoes. Lycopene is a polyphenol, or plant compound, associated to the prevention of one kind of prostate cancer. 

TOMATOES AS HEART HEALTHY –

Tomatoes are high in fibre, potassium, vitamin C, and choline, all of which are beneficial to heart health. One of the most essential dietary changes is to increase potassium intake while decreasing salt intake. Tomatoes contain folate as well. This helps to keep homocysteine levels in check. When proteins are broken down, homocysteine is generated. Lowering homocysteine levels with folate reduces one of the risk factors for heart disease. 

TOMATOES AS BONE HEALTHY –

Tomatoes are also bone healthy like purple cabbage. The high potassium intake is linked to a lower risk of cardiovascular disease, but it’s also known for protecting muscles from deterioration and maintaining bone mineral density. 

TOMATOES LOWERS RISK OF KIDNEY STONES AND LAXATIVE –

High potassium intake also lowers the risk of kidney stones. Consuming meals heavy in water and fibre, such as tomatoes, may aid hydration and promote regular bowel movements. Tomatoes are known for being a laxative fruit. 

TOMATOES PROTECT EYES –

Tomatoes are high in lycopene, lutein, and beta-carotene. These potent antioxidants have been demonstrated to protect the eyes from light-induced damage, cataract formation, and age-related macular degeneration. 

TOMATOES ARE SKIN HEALTHY –

Tomatoes are said to be good for your skin. Tomato-based foods that are high in lycopene and other plant chemicals may help you avoid getting sunburned (4).  Tomatoes can be an important part of a balanced diet.

The Final Words

The colorful rainbow foods, fruits and vegetables, can easily be incorporated into your daily rainbow plate in a variety of ways, including oatmeal, smoothies, desserts, jams, jellies, sauces, salads, and other sweet and savory dishes.  Remembering to eat the rainbow foods every day is a terrific and simple method to ensure you’re receiving a range of nutrients in your diet. Fruits and vegetables of varied colours of rainbow provide a variety of health benefits. You can improve your health by eating purple cabbage, blueberries, broccoli etc. and a variety of coloured fruits and veggies at each meal. To attempt eating the rainbow, add at least two or three coloured fruits or vegetables to each meal and at least one or two to each snack.