Eat the Rainbow!

By: Lindy Abed, MS RDN LDN, CHP Registered Dietitian

Have you ever wondered if you are getting all the nutrients you need from your meals? One way to try and ensure you are getting the essential nutrients is to “eat the rainbow” by including a variety of colorful fruits and vegetables in your diet.

A fruit or vegetable’s color is usually a good indicator of its health benefits:

• Red indicates flavonoids and carotenoids. These are types of antioxidants which can help with heart health and may help fight against cancers by destroying free radicals.
• Orange indicates beta-carotene, vitamin A, and often vitamin C. These nutrients may benefit your skin, immune system, and eye health.
• Yellow indicates carotenoids which are antioxidants that are good for your eye health and immune system. Yellow fruits and vegetables are also usually high in vitamin C, a nutrient that benefits your skin and immune system.
• Green indicates flavonoids, beta-carotene, and lutein. Flavonoids have been linked to heart and brain health. Lutein may benefit eye health.
• Blue & Purple indicate anthocyanins, a group of antioxidants that are associated with healthy aging and heart health.

Having an assortment of colors in your daily diet will provide you with a range of flavors that not only taste delicious, they will also help to optimize your overall health. Challenge yourself to “eat the rainbow” every day!

Here is a quick recipe for Rainbow Salsa to get you started!

Rainbow Salsa

Recipe by Gimme Some Oven

Total time: 10 minutes
Yield: 10-12 servings

Ingredients:
• 3 Roma tomatoes, diced
• 2 Jalapeño peppers, seeded and diced
• 1 Red bell pepper, seeded and diced
• 1 Orange bell pepper, seeded and diced
• 1 Yellow bell pepper, seeded and diced
• 1 Can (15 oz) black beans, rinsed and drained
• 1 Can whole kernel corn, rinsed and drained
• 1 Cup fresh chopped cilantro
• 2/3 Cup red onion, chopped
• 2 Tbsp lime juice, freshly squeezed
• ½ tsp garlic powder
• ½ tsp ground cumin
• ½ tsp salt
• Tortilla chips

Instructions:

1. Combine tomatoes, jalapeño, bell peppers, black beans, corn, & red onion in a large bowl.
2. In a separate bowl, whisk together the lime juice, garlic powder, cumin, & salt. Once combined, add to the large bowl of salsa. Toss everything until combined.
3. Serve immediately or cover and refrigerate for up to 48 hours.

Source: Ali. “Rainbow Salsa.” Gimme Some Oven, 22 Oct. 2019, www.gimmesomeoven.com/rainbow-salsa-recipe/.