The body requires certain amounts of micro and macronutrients daily to maintain health. For this, it is necessary to have a healthy diet. You can include many types of vegetables and fruits in a healthy diet. They contain many types of vitamins and minerals.

To stay healthy, people follow many types of diets like keto diet, paleo diet and intermittent fasting etc. The rainbow diet is also included in this list. The rainbow diet works to keep you healthy and protect you from many diseases. Chef Raji, founder of Beyond Dining Company, tells us about this.

Experts say, “Fitness and fitness are the criteria for leading a good life. Much of our wellness journey begins with what we fuel our bodies with. The age-old proverb - 'Food is medicine' does not mean that we have to consume medicines in the form of food, rather it advises us to focus on eating wholesome, natural and seasonal fruits, vegetables and grains. It helps our body to absorb and retain essential micro and macronutrients.

Mindful eating requires commitment, and eating the same foods over a long period can get boring. That's why you should include colours in your diet. Let's find out how the Rainbow Diet can help promote health.

Essential nutrients

Different coloured fruits and vegetables contain a variety of nutrients that your body needs.

Weight remains under control

Colourful fruits and vegetables are high in fibre and antioxidants, but low in calories. All these things help in keeping the weight under control. They reduce cravings and control your appetite.

Increases immunity

When the body has the right levels of micronutrients, the body builds up its immunity to fight disease-causing bacteria and viruses. Colourful fruits and vegetables are rich in phytochemicals, which strengthen the immune system and reduce the risk of chronic diseases.

Lower risk of chronic diseases

By strengthening the immune system and managing weight, colourful fruits reduce the risk of heart disease, kidney disease, diabetes and many types of cancer.

Energy level increases

One often feels lethargic after having a heavy meal. Therefore, to improve the mood and increase the energy level eat fruits, especially different types of colourful fruits.

Improve gut health

The fibre in fruits and vegetables helps maintain a healthy gut microbiome, which is essential for overall health.

Healthy skin

Rich in vitamins and antioxidants, colourful fruits and vegetables help keep the skin healthy and glowing. Following the Rainbow Diet helps in reducing the signs of ageing.

Let us know which colourful fruits and vegetables you should include in your daily diet to get all the above benefits-

  • Red- This colour is known to keep the heart healthy. Therefore, include tomatoes, red capsicum, strawberries, watermelon etc. in your diet.
  • Orange – It is known to strengthen the immune system and reduce inflammation. For this, include carrots, oranges, sweet potatoes and apricots in the diet.
  • Yellow- It is useful in improving vision and preventing various types of cancer. Pineapples, bananas, yellow bell peppers and lemons are good sources of carotenoids, as are yellow fruits and vegetables.
  • Green- Spinach, broccoli, avocado, kiwi and other green leafy vegetables are rich in folic acid. Regular consumption of these keeps our teeth, bones and nails strong.
  • Blue/Violet- Blueberries, purple grapes, eggplant, purple cabbage, etc. are rich in antioxidants and help in controlling blood pressure, reducing the risk of heart disease and stroke.
  • White- Fruits and vegetables of this colour are known to lower cholesterol and help maintain bone and teeth strength. Cauliflower, onions, garlic and mushrooms are some of the vegetables that should be included in your diet.