Saturday, December 17, 2011

12 Tips of Christmas: #9 Eat a Rainbow

This is Rainbow Chard.  Pretty, huh? I doubt that I will
ever be able to find it here in Montana, so I guess I had
better grow some next year!

What's the best vegetable to eat?  All of them.

The phytonutrients, and therefore the benefits, of certain fruits and vegetables are often associated with color!  Here is a breakdown of SOME of the nutrients found in these colorful foods:


Foods: Cauliflower, garlic, pears, turnips, onions
Nutrients: Quercetin & allicin
Function: Healthy bones, support arterial function, promote cardiovascular health

Yellow Orange

Foods: Pineapple, lemon, yams, apricots, carrots, mangoes, chickpeas, yellow pepper
Nutrients: Carotenoids and bioflavonoids
Function: Skin hydration, immune function, eye and heart health


Foods: Pink grapefruit, tomatoes, cranberries, red cabbage
Nutrients: Lycopene and ellagic acid, antioxidant compounds
Function: Heart health, memory function, protect your blood vessels, cartilage, tendons and ligaments from damage, urinary tract health


Foods: Spinach, broccoli, Brussels sprouts, kale, asparagus, green beans, kiwi, zucchini
Nutrients: Calcium, lutein, carotenoids, and bioflavonoids
Function: Visual health, antioxidants, strong bones

Blue Purple

Foods: Prunes, eggplant, grapes, beets, red cabbage, blackberries, blueberries
Nutrients: Resveratrol
Function: Heart health, anti-inflammatory, memory function

So you see, there is not just one "best" vegetable.  They are all great!  Eat a variety for outstanding health benefits! 


  1. Really enjoying the 12 tips of Christmas. Thanks for sharing!

  2. I know our CSA up here in Great Falls grows it every summer ( and Prairie Heritage Farm brings their meat and grain CSA to your area ( but I don't think the vegetable CSA makes it all the way down there. It would be a bit of a drive. I love chard!

  3. The title pretty much says it all. A diet loaded with all kinds of fruits and vegetables is always the best choice.

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