Have you ever walked past the stalls at the farmers’ market and noticed how colorful fruits and veggies are? They’re beautiful and brilliant – like a rainbow. Have you every wondered what they best way to juice fruits and vegetables is? I think it’s making juices from produce that spans all of the colors of the rainbow.
Mother Nature provides some gorgeously-hued fruits and veggies for our nourishment.
What’s amazing to think about is that each of the colors of fruits and vegetables tends to predominantly offer certain benefits to the body.
For instance, produce that’s red typically has a lot of anthocyanins, which are substances that help the body fight free radicals that can lead to cancer.
Dark green fruits and vegetables tend to contain a lot of chlorophyll, which is a whole-body detoxifier.
When we deliberately juice fruits and vegetables that correspond with all of the colors of the rainbow, we get a wide range of nutrients – and beneficial phytonutrients – that are associated with a variety of foods.
When we juice the rainbow, we consume a vast supply of vitamins and nutrients that we might not have received if we stuck to just a few favorite foods.
The Colors of the Rainbow and Food Functions
Foods that are grouped into colors of the rainbow can be said to perform a primary function.
In other words, fruits and vegetables in a certain color category have similar nutritional properties – or they aid the body in typically same way.
Most of these colored food groups work for us by offering nutrition above and beyond requirements like protein, fiber, and carbohydrates.
They provide benefits like antioxidants, anti-inflammatory constituents, and vitamins that support good immune or bone health.
Let’s take a look at the colors of the rainbow and how you can juice fruits and vegetables that fit into these color categories – to enjoy optimum health.
Red Fruits and Vegetables
The pigment that makes certain foods red contains anthocyanins, which are flavonoid compounds that fight free radials.
These cancer-busting substances prevent oxidative deterioration to the body’s cells.
Red foods are also rich in lycopene, a carotene that reduces the possibility of developing certain types of cancers like prostate cancer.
Juice red foods like strawberries, pomegranates, goji berries and grapes.
Orange Fruits and Vegetables
Certain orange fruits and veggies are extremely high in beta-carotene, which is a precursor to vitamin A.
This nutrient is found in sweet potatoes, carrots, and pumpkins, and it’s great for ridding the body of free radicals and improving eyesight.
Vitamin A also helps to reduce the risk of cancer and heart disease.
Orange fruits, as well as some orange veggies, are packed with vitamin C and folate, which also wards off free radicals and strengthens the immune system. You can juice oranges, butternut squash, carrots, turmeric, papaya, and mango.
Yellow Fruits and Vegetables
Yellow foods look bright and cheerful, and then do wonders for energizing the inside and outside of our bodies.
The carotenoids responsible for making foods yellow promote healthy vision, skin, and an immune system. Carotenoids also strengthen the heart.
Alpha-carotene, beta-carotene, and beta-cryptoxanthin, are the 3 most common carotenoids.
They are converted from yellow foods to vitamin A, which is needed for good eyesight and a healthy immune system. Yellow foods help keep and cells in the lungs – and in the digestive system – clean and working well.
Great yellow fruits and veggies to juice include lemons, pineapple, endive, and squash.
Green Fruits and Vegetables
Dark leafy greens are some of the healthiest foods on the planet.
The green pigment found in plants is called chlorophyll, and it increases blood circulation and oxygenation.
Chlorophyll also is a great whole-body detoxifier.
Green fruits and vegetables can be great sources of lutein, which is a phytochemical responsible for healing degenerative diseases like cataracts.
Great green foods to juice include parsley, kale, spinach, celery, leeks, arugula, chard, and green apple.
Blue Fruits and Vegetables
Blue and blue-ish foods are colored by phytonutrient flavonoids, which keep blood vessels healthy. Dark-pigmented foods benefit the cardiovascular system, and they’re loaded with antioxidants.
Flavonoids found in nature’s blue to black-hued foods can reverse short-term memory loss and may even prevent cancer.
Blue-tinted fruits and vegetables that are great for juicing include blueberries, blackberries, black mushrooms, and boysenberries.
Indigo (Purple) Fruits and Vegetables
Purple foods are some of healthiest foods you can eat to reverse signs of aging.
A National Health and Nutrition Examination Study (NHANES) surveyed a variety of people with different health habits, and the report showed a reduced risk of high blood pressure and LDL (bad) cholesterol in participants that ate tons of purple fruits and vegetables.
The same study showed that the participants were less likely to be overweight than people who consumed smaller amounts of purple foods.
Yummy purple fruits and veggies include grapes, plums, and purple kale.
Violet Fruits and Vegetables
You can never eat enough purple plant foods, and violet is a variation of our purple beauties.
The anthocyanins found in violet-hued foods are a type of antioxidant that can protect against cell damage from free radicals.
Anthocyanins are currently being studied for their efficacy on battling heart disease and age-related diseases of the brain.
Some flavorful purple fruits include passion fruit, dragon fruit, elderberries, chokeberries, purple cabbage, raspberries, radishes, and bilberries.
Are you ready to juice the rainbow? Make up a shopping list for the upcoming week that has a least 1 fruit or vegetable from each color category. Then, have fun making colorful juices and share some of your creations!