Eat The Rainbow

You know we are Palette not Palate. We are all about the color rainbow! Here’s why.

Different colors usually mean different nutrients are available in the vegetable.

Blueberries and other berries are rich with anthocyanins, which are responsible for the blue color of these succulent berries. These chemical compounds are based mainly in the outer layers of a plant, such as the skin, and give flowers and fruit a red, purple or blue color. They also help to protect against UV radiation, attract insects and bind free radicals. The anthocyanins also have an antioxidant effect on humans: they bind free radicals and therefore protect against some health disorders that can arise through oxidative processes.

Broccoli, and other green vegetables, have lots of fiber, and when cooked correctly to their brightest green, before starting to fade, releases enzymes that react with each other and create sulforaphane, a compound that have been shown to kill some types of cancer cells.

Green apples like Granny Smith are high in antioxidant activity, and have the highest concentration of phenols amongst the apple breeds. They are a particularly efficient source of antioxidants, particularly the flavonoids cyanidin and epicatechin, especially if eaten with the skin intact. Granny Smiths are also naturally low in calories and high in dietary fiber and potassium, making them a great component of healthy and weight-loss diets.

Bananas are rich in vitamin B6, are a good source of vitamin C, and full of dietary fiber and manganese.

Oranges, lemons, and other citrus are a great source of Vitamin C, an essential vitamin and antioxidant, important for immune function and skin health, and potassium, a mineral that can lower blood pressure levels and have positive effects on heart health.

Carrots and sweet potatoes are bright orange thanks to alpha and beta carotene, especially in the form of Vitamin A, which may be helpful in the fight against some cancers.

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

Mushrooms can help feed the good bacteria in your gut, helping with IBS and leaky gut.

Cauliflower, like broccoli, may have anti cancer properties.

Want to know more? Why not book a cooking class with Chef Mesilati?