Eat the rainbow
Embrace a diet filled with colorful superfoods
Eating the rainbow is all about having a diet rich in colorful superfoods. They get their “super” name because they’re some of the most nutrient-rich foods you can eat – and they’re a key component in the Nourish eating plan!
These health-empowering foods are often exceptionally high in nutrient density and have high levels of vitamins, minerals, antioxidants and other nutrients that are important to maintain good health and prevent disease.
By eating superfoods in a variety of colors, you’ll be getting the full spectrum of health-promoting nutrients nature has to offer.
Here are just a few examples of superfoods you can find throughout our stores:
- Fruits and vegetables
- Dark leafy greens, barley grass and wheatgrass
- Dried beans and lentils
- Whole grains
- Wild-caught salmon
- Unsweetened dried fruits like goji, berries, and raisins
- Greek yogurt and kefir
- Green tea and matcha tea powder
- Nuts and seeds
- Olive oil and coconut oil
- Dark chocolate
- Fresh and dried herbs and spices
- Boosts such as flax, chia, nutritional yeast, protein powders, superfood powders
The benefits of eating the rainbow
Here are just a few examples of how eating a variety of naturally colorful foods can help benefit your overall health and wellness.
Red foods
Cherries, strawberries, raspberries, tomato, watermelon, red/pink grapefruit, red grapes, red apples, red bell peppers
Nutrients include:
Lycopene, folate, vitamin C, flavonoids
Supports:
Heart health, immunity, memory and may reduce risk of certain cancers
Orange foods
Apricots, citrus, cantaloupe, carrots, sweet potato, pumpkin, winter squash, turmeric
Nutrients include:
Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, vitamin C
Supports:
Healthy eyes, heart health, immunity
Yellow foods
Lemons, pineapple, corn, yellow pepper
Nutrients include:
Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, vitamin C
Supports:
Healthy eyes, heart health, immunity
Green foods
Leafy greens, kale, asparagus, broccoli, peas, cabbage, cucumber, celery, green beans, green peppers, green tea, Brussels sprouts, avocado, green apples, honeydew, kiwi
Nutrients include:
Beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, vitamin C
Supports:
Healthy bones, teeth and eyes, may reduce risk of some cancers
Purple/Blue foods
Purple cabbage, eggplant, blackberries, blueberries, purple grapes, plum
Nutrients include:
Lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids
Supports:
Memory, healthy aging, urinary tract health, and may reduce risk of some cancers
Brown/White foods
Cauliflower, mushrooms, garlic, onions, white corn, parsnips, turnips, potatoes, bananas, dates, ginger
Nutrients include:
Beta-glucans, lignans, potassium
Supports:
Heart health and may reduce cancer risk