When it's time to plan your next garden, consider "painting" your landscape by planting vegetables of every color of the rainbow. Not only will they add varieties of flavor and color to your meals, they will also pack a punch of essential nutrients vital for your health.In fact, each color of vegetable offers unique health benefits.
Red Vegetables
Red vegetables, such as tomatoes and bell peppers, are already often the stars of home gardens. But have you considered adding beets, radishes, red onions, red potatoes, and red lettuce? According to the National Institutes of Health's (NIH) Office of Dietary Supplements (n.d.), red and orange vegetables have a large amount of vitamin A, which helps with vision, immune function, skin appearance, bone growth, and reproductive health. In addition, McManus (2019) points out that the pigment that gives these plants their red color is known to help protect against prostate cancer and heart and lung disease.
Orange Vegetables
Orange vegetables such as sweet potatoes, pumpkins, butternut squash, and acorn squash have a variety of health benefits that come from the substance that gives them their orange pigment. According to McManus (2019), this substance (called beta cryptothaxin) helps cells send messages throughout the body and is linked to lower risks of heart disease. Orange foods also tend to be high in vitamin K, which the NIH says helps with building healthy bones and blood clotting, making it especially important for wound healing (Office of Dietary Supplements, n.d.).
Yellow Vegetables
Along with having similar vitamins as orange vegetables, yellow vegetables—such as yellow squash, onions, and yellow peppers—provide fiber your body needs. According to Minich (2019), the fiber in yellow vegetables feeds the good bacteria in your intestinal tract (a fact true of all vegetables). Cleveland Clinic (2022) states that the "intestinal tract is the largest immune system organ, with about 80% of your immune-producing cells living there," and is home to trillions of small microorganisms that have a large impact on your well-being. These organisms play an important role not just in digestion but also in maintaining the immune system and mental health.
Green Vegetables
The list of green vegetables could go on forever, as could the list of their health benefits. For starters, McManus (2019) writes, that certain components in green foods have cancer-blocking effects. And leafy greens are a major source of fiber, which helps to keep your digestion regular and helps to reduce cholesterol levels and lower the risk of developing heart disease.
Blue and Purple Vegetables
While not as common in the garden, many varieties of vegetables can come in a shade of blue or purple, including cabbage, cauliflower, bell peppers, potatoes, and (more commonly) eggplant. Adding some of these darker varieties of vegetables into your garden and diet comes with big benefits. The pigments that give these vegetables their deep purple color are antioxidants that work to battle unwanted substances in the body.
Colors Outside the Rainbow
While we typically associate the richest colors of fruits and vegetables with having the greatest health benefits, even white and brown vegetables—such as onions, garlic, and potatoes—contain protective antioxidants. For example, McManus (2019), points out that vegetables in the onion family have proven anti-tumor properties, making them fantastic additions to your diet and garden.
As you can tell, a garden with a mix of vegetables is not just visually appealing—it is a treasure trove of nutrients essential for your well-being. Each veggie brings its unique set of vitamins and compounds that help your body function at its best. By including a diverse assortment of vegetables in your garden, you are not just adding variety to your meals, you are also ensuring that you and your family are getting a range of nutrients vital for good health.
In the Meantime…
While you might have to wait until spring or summer to enjoy seeing these colors in your garden, it is never too soon to begin enjoying them on your plate and incorporating a colorful variety of vegetables into your diet. Frozen vegetables are an easy and convenient staple to keep in your freezer and are picked at peak ripeness, so you will be sure to get the same nutrients and benefits as you would from fresh vegetables. So, whether you get them from your garden or from your grocery store's freezer, aim to include a large variety of colors in your meals each week to ensure you are getting all those great benefits!
References:
Cleveland Clinic (2022). How your gut microbiome impacts your health. Cleveland Clinic Health Essentials.
McManus, K.D. (2019). Phytonutrients: Paint your plate with the colors of the rainbow. Harvard Health Publishing.
Minich, D.M. (2019). A review of the science of colorful, plant-based food and practical strategies for "eating the rainbow." Journal of Nutrition and Metabolism.
Office of Dietary Supplements. (n.d.). Vitamin and mineral supplement fact sheets. National Institutes of Health.
