Rainbow diet suggests choosing foods with many colors as far as possible under the premise of ensuring the total amount of fruits and vegetables every day. To put it bluntly, there are three points:

There are many kinds of

More colors

Eat the same color instead.

As long as you meet these three points, you will have a great start!

Representative phytochemicals: lycopene, beetroot.

Represents fruits and vegetables: tomatoes, red peppers, strawberries, beetroot, medlar and so on.

Lycopene is a carotenoid contained in many red plants, and its antioxidant capacity is the highest among carotenoids. Therefore, eating more foods rich in lycopene can reduce the inflammation of the body.

Representative phytochemicals: β -carotene

Represents fruits and vegetables: carrots, pumpkins, sweet potatoes, mangoes, chestnuts, almonds, etc.

β -carotene is a part of carotenoid family, which can improve human immune system, reduce oxidative damage and enhance human anti-cancer ability.

Representative phytochemicals: lutein

Represents fruits and vegetables: sweet corn, yellow pepper, lemon, pineapple, etc.

Lutein has been proved to reduce the risk of macular degeneration, which is usually the most common cause of blindness in the elderly. Besides keeping eyes healthy, yellow fruits and vegetables are also rich in vitamin C and folic acid.

Stands for phytochemicals: chlorophyll.

Representative fruits and vegetables: cauliflower, spinach, kale, asparagus, kiwi fruit, etc.

As a natural pigment, chlorophyll has great benefits to human health. It can not only regulate hunger-related hormones, such as ghrelin, improve insulin levels, but also inhibit pro-inflammatory compounds that cause diseases. In addition, chlorophyll helps to regulate the detoxification process in the human body and help to heal the wounds of tissues.

Representative phytochemicals: anthocyanins

On behalf of fruits and vegetables: eggplant, purple cabbage, blueberries, grapes, blackberries, etc.

Anthocyanins can prevent genetic damage, promote cancer cell apoptosis, reduce inflammation and inhibit cancer activities (such as uncontrolled cell proliferation). In addition, anthocyanins can scavenge free radicals in the human body, and can also act as an effective chelating agent to remove metals in the body and assist other detoxification procedures.

Representative phytochemicals: allicin.

Represents fruits and vegetables: cashews, garlic, onions, leeks, mushrooms and so on.

White food can promote the body to excrete toxins, promote healthy cell growth and reduce inflammation that may damage the blood system. In particular, they contain allicin, a sulfur-containing compound, which sounds unpleasant, but its anti-inflammatory effect is first-class. It can kill viruses, bacteria and fungi, prevent cancer cell proliferation and promote cancer cell apoptosis.

We can also paint five colors in a day or even a few days, such as:

Sancan rainbow catering

7-day rainbow diet

Set a theme color for every meal or every day. For example, breakfast is white and red, lunch is green and purple, dinner is green and white, and extra food is orange. You can also choose the color of food according to your own preferences every day, such as white on the first day, red on the second day and green on the third day. ...

Rainbow diet gives you different nutrition and makes every day healthier. Starting today, let's meet the rainbow and eat it!