Taste the Rainbow! The Benefits of Colorful Foods & Salads this Summer.

You’ve been told your whole life to eat fruits and veggies, and for good reason. Studies show that eating fruits and veggies actually helps you live longer! Researchers have found that eating seven or more servings of fruits and vegetables per day could decrease your chances of death from any cause by nearly 42%. WOW! I’d say that’s reason enough to be more diligent about your fruit and vegetable intake, wouldn’t you?

But don’t just stick to the green stuff! There is a whole rainbow of produce to choose from. Wake up your palate and you plate with lots of different color combinations! Every color of fruit and vegetable contains a different set of phytonutrients. It’s important to eat from every color of the rainbow to get a broad spectrum of nutrition. This excerpt from an article, “7 Colors of the Phytonutrient Rainbow”, explains which phytonutrients are found in each color of fruit and vegetable, and why they are necessary for optimum health:

Blue/Purple
Full of Anthocyanins, fruits and vegetables such as red cabbage, blueberries, blackberries, acai berries, cherries, grapes, blue potatoes, eggplant, and radicchio are flavonoids that act as powerful antioxidants, neutralizing free radicals that cause aging and degenerative disease. There’s even a connection between this phytonutrient and decreased abdominal fat! Some studies have found a link between anthocyanin intake and reduced incidence of metabolic disorders, including abdominal weight gain, hypertension, and impaired glucose and insulin metabolism.

Orange/Yellow
Multiple studies indicate that diets rich in beta-carotene lower the risk of cardiovascular disease and some types of cancer. This amazing phytonutrient has been credited with preventing inflammation, wrinkles, and cancer by protecting your skin from the inside out! To get a bit of beta-carotene, try sweet potato, carrots and carrot juice, winter squash, pumpkin, and cantaloupe.

Red
Lycopene has been in the news a lot lately for its positive influence on prostate health, but it’s also thought to prevent cervical dysplasia in conjunction with other carotenoids. In other words, it’s also good for the uterus, making it an equal-opportunity nutrient. If you’re ready to get into the red, try tomato and tomato products, watermelon, pink grapefruit, guava, and papaya.

Yellow/Green
The light absorbing properties of lutein are associated with eye health involving a decrease in cataract formation and macular degeneration. Mellow, yellow lutein sources include spinach, kale, collards, mustard and dandelion greens, summer squash, and pumpkin.

Green
Chlorophyll’s abilities to bind toxins and decrease oxidative stress make it a powerful bodily detoxifier and explain how it can actually reduce body odor. Chlorophyll sources: spinach, kale, Swiss chard, arugula, green beans—any green vegetable. The darker, the better.

Green/White
Another detoxifier, sulforaphane has been cited in multiple studies as a cancer preventative and detoxifier of carcinogens. Some super sulforaphane sources include broccoli, Brussels sprouts, broccoli sprouts, cabbage, bok choy, cauliflower, and watercress.

White
The anti-inflammatory and antimicrobial qualities of allicin lend to its reputation as an inhibitor of heart disease and gastric cancer as well as a potent immune booster. All-around awesome allicin sources include garlic, onion, leek, shallot, and chives.

Want a  great way to add lots of color to your diet on a daily basis, especially in the summer time? Eat more SALADS!  Whether you’re looking to lose weight, improve your nutrition or simply adopt a healthier lifestyle, salads can be either your best friend. . . or your worst enemy if you choose the wrong ingredients! Salads can quickly turn treacherous when they’re topped with creamy dressings and packed with fatty, high-calorie mix-ins. Here’s how you can build a healthy salad this summer:

1. Greens: Your leafy greens do more than just lay a foundation for your remaining mix-ins. They pack a powerful punch of nutrients all on their own. Although each type of leafy green offers different health benefits, they’re all low in calories and packed with fiber — which means you’ll fill your belly with fewer calories. Fiber also improves the health of your digestive system. Choose dark green lettuce, kale and spinach which are packed with vitamins A, C, E and K. Unfortunately, light-colored leafy greens like iceberg lettuce don’t provide much nutrition, so make that your last option.

2. Add-Ins:  Most vegetables have just 25 calories per 1/2-cup serving and are packed with vitamins and minerals. Since a veggie’s color often indicates its health benefits (as explained above) aim for a rainbow of colors atop your salad!

3. Protein: Protein provides amino acids, the building blocks for your body’s bones, muscles and cartilage. Skinless chicken or turkey breast, chunk light tuna or salmon are excellent choices. If you’re a vegetarian, stick with beans, legumes or egg whites to add a punch of protein.

4. Healthy Fats: A little bit of healthy fat helps your body absorb the nutrients in your salad. Of course, that doesn’t mean you should soak your salad with creamy, cholesterol-laden dressings. Instead, choose a drizzle of olive oil and a handful of olives, sunflower seeds, almonds or walnuts. For a creamier dressing, mash an avocado with a bit of olive oil. In addition to helping you absorb the veggies’ nutrients, healthy fats also provide vitamin E and selenium, help lower blood pressure and reduce the risk of cardiovascular disease.

Summer is the perfect time to really add color to your plate and pack in lots of delicious salads! For more great tips on nutrition and fitness be sure to check out Lindy’s website at www.lindygault.com and check out her facebook page: www.facebook.com/lindy.gault.

Lindy is the owner of Transform Fitness Studios in Mahomet, a group fitness and training studio located on Commercial Drive. She is a graduate of Mahomet-Seymour High School and Southern Illinois University, Carbondale. Lindy has been a fitness professional since 2004. She holds certifications in 11 fitness formats as well as nutrition and personal training. Prior to opening her business in Mahomet, Lindy was the Director of Refinery health club in Champaign. She is also an online fitness coach.