Why you should “eat a rainbow” and how food is medicine
2 of my main catch phrases are “eat a rainbow” and “food is medicine” and there is a really good reason behind them both!
The reason behind eating a rainbow is that by consuming foods in a vast array of colours you are giving your body a range of nutrients. In doing this you are providing your body with the medicine it needs to maintain wellness. Fruits and vegetables and nuts and seeds also contain excellent amounts of fibre to keep your gut healthy and ensure excellent bowel movements. A stagnant bowel means that toxic residue can recirculate in the blood and this can lead to all sorts of problems. The bowel must move daily preferably 1 - 2 times a day, this is achievable when the plant content of your diet is high. Plant based foods are also really good sources of the mineral potassium which is essential for proper fluid balance and healthy blood pressure.
For example:
Green foods:
Dark green leafy veggies are sources of vitamin C and K, folate, calcium and iron. Green veggies are full of magnesium which is a mineral that is crucial to our health it’s involved in over 300 enzymatic reactions in the body and is known as the bliss mineral because it helps to keep us calm.
Green veggies are a source of B vitamins; these vitamins are amazing for our nervous systems.
Pumpkin seeds are gorgeous little green gems full of zinc which is really vital for a strong immune system and healthy hormones in men and women they are also helpful for killing parasites.
Pistachio nuts are delicious green gems bursting with vitamin B6 which is really good for helping bet cyclical breast pain and relieve fluid retention. They also contain reasonable amounts of iron and magnesium.
Limes are full of vitamin C which is crucial for a strong immune system and it’s used to form collagen the protein essential for healthy hair, skin, nails and connective tissues it’s also really great for the health of our blood vessels and our gums.
Green kiwi fruit are super high in vitamin C as well as digestive enzymes. Their enzymes are so great that you can use slices to tenderise steak! Enzymes are essential to a well-functioning digestive system and they are crucial if your gallbladder has been removed!
Seaweeds/spirulina/kelp: these foods are good sources of iodine which is essential for the health of our thyroid, to ensure proper bone and brain development and the regulation of metabolism. Iodine is also extremely important for the health of our ovaries and breast tissue as well.
Greens have an alkalising effect on the tissues of the body. This is really important for keeping the body disease free as disease thrives in an acidic environment therefore the more greens you can eat the better. Alkaline tissues also help with weight maintenance if tissues are acidic the body lays down fat to protect the organs. So eat and drink your greens!!!!
Cruciferous veggies: These awesome veggies assist the liver in its role of detoxifier because they are abundant in sulforaphane which is very helpful in the removal of environmental oestrogens. There for these veggies are essential for hormonal health and reducing oestrogen dominance. Veggies in this genus are broccoli, cauliflower, kale, cabbage, Brussels sprouts, rocket and bok choy. Now there is some controversy as to whether or not these veggies are harmful to the thyroid. Research has shown that eating them cooked does not pose a risk to your thyroid. I personally avoid kale as it doesn’t suit my body, you really must tune in to what works for you, not all vegetables are tolerable to all people!!!
My red cabbage slaw recipe is a delicious one and a rocket salad with walnuts, tomato and parmesan is a favourite as is rocket, pear, walnut and blue cheese, or rocket, roasted beetroot, feta and walnuts.
Purple and Red foods:
Foods that are commonly labelled red like red onion and red cabbage are actually purple foods. Purple foods are amazing because the purple pigment contains flavonoids of which resveratrol is one of the more common ones. Resveratrol can help to decrease blood pressure by relaxing the arterial walls and allowing for better circulation. Eggplants are another example of a delicious purple food.
Blueberries, boysenberries and blackberries are classed as purple foods; berries are extremely high in anti-oxidants especially vitamin C. Why are anti-oxidants so important? Anti-oxidants are so important because they neutralise free radicals; free radicals are pesky things that cause oxidative stress in the body. Think about cutting an apple and how when it’s exposed to the air it oxidises and turns brown this is a reaction to the release of free radicals!
Tomatoes are a star red food they are a great source of the anti-oxidant lycopene which is touted as having benefits in reducing heart disease and cancer particularly prostate cancer. These are one fruit that’s anti-oxidant ability is actually enhanced by cooking.
Red capsicums are extremely high in vitamin C and contain reasonable amounts of beta carotene the plant precursor to Vitamin A, super important for a healthy immunes system, healthy skin, mucous membrane health and eyesight.
Strawberries are extremely high in vitamin C
Beetroot: My absolute favourite liver loving blood pressure lowering powerhouse veggie. Enjoy it in a raw beetroot energy salad, in my berry beet smoothie, in a chocolate slice or roasted in cubes and added to salads. Beetroot contain nitrates which help to dilate blood vessels allowing blood to flow through more easily.
Yellow and Orange foods:
Foods in these colours are super high in beta carotene (see note under red pepper for full explanation). Think carrots, orange and yellow capsicum’s, oranges, apricots, kumara and pumpkin
Lemons: as with limes these are super sources of vitamin C and extremely alkalising
Pineapple as with green kiwi fruit pineapple is high in vitamin C and digestive enzymes in particular bromelain which is a powerful anti-inflammatory particularly good for clearing the sinuses.
Brown foods:
Mushrooms, cacao, onions and garlic walnuts, pecans and almonds. Mushrooms are little power houses they contain B vitamins, selenium, potassium, copper and vitamin D. A little note about vitamin D, this vitamin is essential for absorption of calcium and promoting bone growth and strong teeth, helping to strengthen the immune system and a healthy mood. You can get it from dairy products and sunlight. Certain types of mushrooms are included in different immune support supplements. A quick note about selenium, our soils are so low in this mineral which is sometimes called the anti-cancer mineral, it is toxic taken in large amounts in supplement form but the good news is that 5 Brazil nuts per day provide you with the recommended dose.
Cacao is raw chocolate and it’s extremely high in magnesium and is a good plant source of iron. I have plenty of delicious cacao recipes I can share with you.
Pecans, walnuts and almonds: Pecans and walnuts are good sources of omega 3 essential fatty acids which are fabulous for the health of our skin, hair, hormones and brains. Oily fish are an excellent source of omega 3’s, omegas 3’s are powerful anti-inflammatories with naturally occurring vitamin A and D, omega 3 essential fatty acids are also very good for healthy moods. Most nuts contain good amounts of vitamin E which is important for hear health. Nuts are full of good fats that help to keep your blood sugar levels stable, eating fat is a great way to combat sugar cravings and it’s important for the health of your brain as well as beautiful skin and hair. Nuts are also very high in fibre making them great for bowel health.
Garlic is one of nature’s best anti-biotics, it’s excellent for immunity and also for the cardiovascular system. It’s such a great addition to casseroles, mince dishes, soups or roast a bulb and eat it that way, roasted garlic is a favourite in our house.
I think it’s now pretty clear to see the importance of “eating a rainbow” and “food as medicine”
Hails