Eat your rainbow

Dear Little Eggplant readers, what's a better way to welcome guests with a Rainbow Platter? 

Homemade hummus and a veggie platter of red and yellow bell peppers, asparagus, carrots, and avocado. 

Invite the Little Eggplants to your party! :)

"A diet rich in fruits and vegetables is your best bet for preventing virtually every chronic disease."
By "rainbow", we simply mean that by selecting fruits and vegetables in a variety of colors, including red, orange, yellow, green, blue and purple, you'll be giving your body the full spectrum of pigments with powerful antioxidant effects as well as the nutrients it needs for optimal function and protection against disease." (Murray, 2005)

Red
Where do they get their color from ? Lycopene and anthocyanins, they belong to the flavanoids group of phytochemicals.
Properties of these flavanoids: cancer fighting, antioxidant and immune-enhancing.
More facts: lycopene is fat-soluble and can easily accumulate in your body, especially in your liver.
Many more nutrients : rich in vitamin A - beta carotene, vitamin C , high in manganese and fiber.
Veggies and Fruits in Red : apples , raspberries tomatoes cherries , beets, cranberries, rhubarbs, red peppers.

Orange and Yellow
Nutrient profile: very similar vitamin and mineral profile as red ; rich in vitamin C , A , B6 , potassium and fiber ; as well as carotenes and coumarin .
Properties of the nutrients: act as antioxidants to enhance immune functions.
Veggies and Fruits in Orange: butternut squash , pumpkins, sweet potatoes , carrots, orange peppers, nectarines, peaches , oranges.
Veggies and Fruits in Yellow: yellow bell peppers , summer squashes, bananas.
More facts: Banana is high in potassium and manganese ;
lemon and orange are high in limonoids - it can enhance detoxification and block carcinogens.

Green
Where do they get their color from ? Chlorophyll which is very powerful in fighting cell damage.
Nutrient profile: rich in vitamin K, vitamin C, numerous B vitamins, various minerals as well as full of fiber.
Veggies and Fruits in Green : Broccoli, celery, brussels sprouts, collards, kale, green apple and pear.
More facts: Dark leafy greens are beneficial for our vision and bones.
Celery, brussels sprouts, collards, kale are high in coumarin which has anti-tumor properties, it can also enhance our immune functions.
Brussels sprouts, kale belong to the cruciferous vegetables - "very nutrient dense in antioxidants, carotenes, vitamin C and E, and selenium, they protect against free radical damage." (Bauman, 2014)

Blue and purple
Where do they get their color from ? Anthocyancins, they have the most powerful antioxidants and cancer -
fighting properties, they also have vitamin A and flavonoids.
Fruits in Blue : blueberries and figs.
Veggies and Fruits in Purple : eggplants, red onions, blackberries , currants , concord grapes plums, purple carrots, purple cabbages, purple potatoes , purple sweet potatoes.
More facts: blueberries are very rich in flavonoids and antioxidant.

White
Properties of this group: anti-bacterial, anti fungal and anti viral properties, enhance detoxification.
Nutrient profile: loads of vitamins and minerals e.g. vitamin C, K and folate
Veggies in White: diakon , parsnips , cauliflower, onion and garlic
More facts: onions and garlics have powerful substance - allicin and quercetin; they are renowned antibiotics, anti-fungals and chemical detoxifiers.

Sources:
Bauman, E. (2014), NC101 Eating For Health. Foundations of Nutrition, Penngrove, CA: Bauman College. Murray, M. (2005). The Encyclopedia of Healing Food. New York: Atria Books.
Russell, K. (2008). http://chasingdelicious.com/kitchen-101-nutrition-in-produce/