7 benefits of eating a rainbow diet

There is a lot of efficiency and benefits that come with consuming a colourful diet, or, as we say a ‘

rainbow diet

’. Rainbow diets usually consist of a large spectrum of fruits, vegetables, and plant-based foods. Today everyone is on the hunt for aesthetically pleasing food that looks good. So why not choose options that not only look good but also are nutritious and good for the body?
Rainbow diets are one of the best and most wholesome diets out there that people should adopt. It includes all kinds of vegetables and fruits, which are packed with tons of antioxidants and vitamins. Every colour represents a different type of nutrient or array of nutrients, which is exactly what our bodies require to foster the numerous aspects of wellbeing. Many people know this, but a rainbow diet helps a lot with detoxification while simultaneously supporting heart and brain health.
According to Dr. Archana Batra, dietician and certified diabetes educator, “When one opts for a rainbow diet, if the diet is plant-based, every colour has a different type of antioxidant in them. If we consider strawberries or tomatoes which are red, they are packed with lycopene which is beneficial for heart health. On the other hand, foods like blueberries and eggplants, which are purple, are rich in anthocyanins that are known to reduce inflammation and improve cognitive abilities. Antioxidants help create a robust immune system and help battle oxidative damage.”

Great for diabetics

People who are diabetic should consume more of these colourful foods especially those which have low glycemic index and less starch. Green vegetables are especially recommended for them since they help with insulin sensitivity. People who have type 2 diabetes, can consume these vegetables to normalise blood sugar levels.

Aids digestion

Rainbow diets also have a lot of fibre, which aids the gut microbiota and promotes optimal digestion. One must consider as many leafy greens as possible because they assist with regular bowel movements. Greens in the diet improve gut health.

Prevents heart disease

Foods rich in vitamins C and E, like citrus fruits and leafy greens, stimulate cardiovascular health. All these consist of naturally occurring compounds that decrease inflammation which significantly contributes to heart disease. Vegetables like carrots have a lot of beta- carotene and blueberries have a lot of anthocyanins, these elements protect the body from harmful substances around us and oxidative damage.

Boosts mood

A rainbow diet boosts the psychological wellness of a person by providing an assortment of minerals and nutrients. Various yellow and orange foods like sweet potatoes or bananas contain a lot of tryptophan which assists with serotonin which in turn enhances the mood.

Aids in weight loss

Eshanka Wahi, culinary nutritionist, holistic wellness coach, founder, Eat Clean With Eshanka, “Additionally, one must also know that colourful foods with high water and fibre content will help keep you full for longer besides being healthy. These foods will also prevent excessive bloating. Food items like beets, lemon and cabbage boost metabolism alongside improving the liver’s capacity and removing toxins.”

Great for skin

Rainbow foods contain a lot of vitamins A and C that produce collagen and help with UV protection, which improves skin condition. Red vegetables like tomatoes and such can help significantly with the health of your skin because of the presence of Vitamin C and Lycopene. Foods with Vitamins A, C and E are perfect for anti-ageing and collagen production that leads to glowy and better skin. It is always a good decision to try to add more and more colourful foods to your diet to make eating fun and pleasant.

Makes children healthy

One must learn the importance of a rainbow diet, especially for kids, because it plays a huge role in their brain development and reducing inflammation. It is also very helpful in aiding cardiovascular wellness in adults of all ages.

How to prepare a rainbow diet

It is also best if you can mix different foods with different colours at a time to make a meal more filling and wholesome and it is always delicious. Doing this ensures that you eat a lot of nutrients and your overall well-being improves too. Some suggestions can include mixing roasted sweet potatoes and sauteed spinach and adding fruits of your choice or more as per your choices. They keep you full for longer while making sure you stay mindful of your weight management goals due to the high fibre levels in these meals. Eating foods like these consistently also ensures long-term wellness for all age groups.