Eating The Rainbow – How A Colorful Plant-Based Diet Benefits Your Health And Gut
- Brainz Magazine
- Feb 24, 2023
- 3 min read
Updated: Feb 26, 2023
Written by: Marissa Hughes, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Eating a variety of colorful fruits and vegetables can have a powerful impact on our health. Many health experts recommend that we eat a "rainbow" of plants to ensure we are getting a diverse range of nutrients. These natural foods are packed with essential nutrients that can help keep us healthy and prevent chronic diseases.
The Benefits Of Each Color
Red fruits and vegetables, such as tomatoes, red peppers, and watermelon, are packed with lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and certain types of cancer. Orange and yellow fruits and vegetables, such as carrots, sweet potatoes, and oranges, are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for healthy vision and a strong immune system. Green leafy vegetables, such as spinach, kale, and broccoli, are loaded with vitamins and minerals, including vitamin K, vitamin C, and folate. They also contain antioxidants that help protect our cells from damage. Blue and purple fruits and vegetables, such as blueberries, blackberries, and eggplant, contain anthocyanins, which have been shown to improve brain function and protect against age-related cognitive decline. White fruits and vegetables, such as cauliflower, onions, and garlic, are high in compounds called allicin and quercetin, which have been linked to a reduced risk of heart disease and certain types of cancer.
The Impact On Gut Health And Weight Loss
In addition to their beneficial effects on overall health, eating a variety of colorful fruits and vegetables can also have a positive impact on gut health. The human gut is home to trillions of microorganisms, collectively known as the gut microbiota. This microbiota plays a crucial role in maintaining our overall health, and a diet rich in plant-based foods has been shown to support a diverse and healthy gut microbiota. Many of the nutrients found in colorful fruits and vegetables, such as fiber, vitamins, and minerals, act as prebiotics, which can improve digestion, boost the immune system, and even reduce the risk of certain diseases. In fact, studies have even shown that a diet rich in dietary fiber from plants can help prevent obesity. It is important to note that there are many different types of dietary fiber and each of them plays a special role in weight loss and disease prevention. Some prebiotic fiber-rich foods include resistant starch like in green bananas, inulin in leeks, and pectin in apples. That is why, in addition to high-quality protein sources such as pastured chicken and grass-fed beef, it is crucial to not only eat fruits and vegetables but to get a wide variety of various plants in your diet each week! I like to challenge my clients to get in at least 30 different plants per week, including fruits, vegetables, nuts, seeds, sprouts, and legumes.
Plant-Powered Recipe
One of my favorite ways to get in a large number of plants is through smoothies! Here is a simple smoothie recipe that covers many of the bases we’ve discussed:
1 cup Coconut Water
1 cup Frozen Mixed Berries
½ Green Banana
1 cup Baby Spinach
1 tbsp Ground Flax Seeds
1 tbsp Almond Butter
Join my free Facebook group, Nutrition For Women With Digestive Issues, to be part of my next Plant Eating challenge and other events, all geared towards improving gut issues! My goal is to help women get rid of bloating, bowel issues, heartburn, and belly fat to gain their energy for life back!
Marissa Hughes, Executive Contributor Brainz Magazine
Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day. She gets to the root cause of her client's gut issues by using a microbiome testing process, so each client receives a totally personalized plan, based on their individual results. She uses a combination of specific foods, supplements, stress management, detoxification and Pilates in her online program, The Happy Belly Method.
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