It's not officially a diet, but there are plenty of reasons to follow the rainbow, especially when picking out fruits and vegetables. The secret to ensuring that your body gets the necessary nutrients lies in following an eating regimen that's rich in color. There's a wealth of health benefits associated with these bright hues. Foods that are blue or purple (eggplant, blueberries, blackberries) lower the risk of cancers and improve memory and urinary tract health. Green fruits and vegetables (kiwi, spinach, greens) promote good vision and strong bones and teeth while also preventing some cancers. Red foods (tomatoes, cherries) improve heart health and memory and lower the risk of cancers. Yellow or orange fruits and vegetables, like carrots, pumpkin and sweet potatoes, boost the immune system, improve heart health and promote good vision.
Even white foods have health benefits. They tend to get a bad rap, due to nutrient-poor processed grains, such as rice, bread and pasta. But foods like white onions add a lot of flavor to recipes, while providing vitamin C and lowering cholesterol. Garlic is another white flavor enhancer -- it provides selenium and may even prevent cancer. White fish such as tilapia is a great low-fat source of protein and is so versatile to cook or grill. Substitute plain Greek yogurt in your favorite recipes that call for sour cream to make a guilt-free dressing or dip -- it's high in protein, with a thick, creamy texture. Make it a habit and get some color.