It’s easy to get into a food rut. You find yourself making the same choices day after day. But there are benefits from having an assortment of different foods in your diet, especially fruits and vegetables.
Eating a rainbow of fruits and vegetables can improve your digestive health. Diversifying the color of your diet will not only improve your colon function, but it can also reduce your risk of colon cancer. One study found that participants who ate a wide variety of vegetables had a lower risk of colorectal cancer.
Keep reading for information about the colors of fruits and vegetables you should add to your diet and the positive effect they can have on your health.
The main benefit of orange and yellow fruits and vegetables is digestive health. They are rich in alpha-carotene, which benefits digestive health and improves the skin, immune system, and eyes. Research from the American Institute on Cancer Research found that those with increased alpha-carotene in their blood had lower chances of developing colorectal, stomach, and pancreatic cancer.
Examples of orange and yellow fruits and vegetables: Cantaloupe, carrots, mangoes, squash
Red fruits and vegetables promote colon health. They are full of Vitamin C and Vitamin B9 (folate). These foods contain flavonoids and lycopene, which are both antioxidants that help memory, heart health, and reduce inflammation. Lycopene gives red fruits and vegetables their red color. These foods are effective in reducing the risk of several types of cancer, including lung, prostate, breast, and colorectal.
Examples of red fruits and vegetables: cranberries, tomatoes, beets
Blue and purple fruits encourage gastroenterological health. Blue and purple fruits and vegetables are rich in anthocyanins, a powerful antioxidant. Anthocyanins reduce macular degeneration, colorectal cancer, and esophageal cancer. Anthocyanins also give blue and purple foods their color.
Examples of blue and purple fruits and vegetables: Eggplant, blueberries, grapes
Eating green fruits and vegetables provide digestive tract benefits. A diet rich in fruits and vegetables isn’t complete without green foods. Green leafy vegetables have calcium, vitamin A, and vitamin K, while green vegetables reduce blood clotting and improve bone health. Green fruits and vegetables have beta-carotene, a powerful antioxidant. Beta-carotene boosts the immune system and reduces the risk of cancer. An easy way to evaluate the amount of beta-carotene in a green fruit or vegetable is the darker green it is, the more beta-carotene it contains.
Examples of green fruits and vegetables: lettuce, kale, spinach, broccoli
These foods can improve your digestive health. If you want to add variety and color to your diet, our registered dietician can help. Eating well is just one part of better health. It’s important to see a gastroenterologist if you have any unexplained issues or want to improve your overall digestive health. Make an appointment today.
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