Rule 25 - Eat your colors.

During my training as a naturopath, I had to take several nutrition courses, as Hippocrates explains it best:

Our food should be our medicine. Our medicine should be our food.

In my classes, we were taught: x-number of milligrams of vitamin Y helps with this, x-number of micrograms of Z corrects that... Food labels even break down vitamins and minerals into % RDA requirement. But what does this all mean? Our ancestors certainly didn't approach food this way. Finally during my clinical rotations, I worked with Dr. Debra Brammer, ND, who said it best. To this day, I still refer to her handout on diet (from Dr. Brammer):

...eat five colors in each meal. Your plate should reflect a variety of color and texture, which will support elimination and detoxification, enhance immune function, and prevent chronic disease.

By eating different colors, you are consuming the different nutrients that your body needs. This list is what is most commonly associated with each color, however each fruit/vegetable/legume is different and contains much more:

• RED -- Red fruits and vegetables are colored by lycopene and anthocyanins. Lycopene can reduce the risk of cancers, in particular prostate. Anthocyanins are powerful antioxidants that protect cells from damage. Some reds include: watermelon, pomegranate, cherries, tomatoes, beets.
• ORANGE/DEEP YELLOW -- These are colored by cartenoids, like the most popular, beta-carotene which converts to vitamin A in the body for healthy mucous membranes and eyes. These also help with immune function, fighting cancer and heart disease. Some examples include: apricots, cantaloupe, squash, carrots, yellow beets.
• GREEN -- We learned in grade school that chlorophyll makes plants green. Some greens contain lutein which works with zeaxanthin to help our eyes. Some contain indoles, which protect us from cancer. Leafy greens are a great source of folate. Some examples of greens are: kiwi, green peppers, spinach, broccoli, kale.
• BLUE/PURPLE -- Again, anthocyanins color these. I tell patients to eat dark berries for anything that has to do with blood vessels (hemorrhoids, heart disease). Examples include: blackberries, blueberries, raisins, eggplant, purple cabbage.
• WHITE/BROWN -- These have anthoxanthins. Some may be rich in allicin, which lowers cholesterol and blood pressure, reducing the risk of heat disease. Others may be great sources of potassium. Examples include: bananas, garlic, ginger, mushrooms, parsnips.

Be a child. Look at your plate, make a rainbow, then eat it.