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Eat the Rainbow Guide

The benefits of antioxidants tend to increase the darker the color (think kale, eggplant, beets) and the smaller the size (blueberries, pomegranate, goji berries, and acai). Because each color is also associated with different kinds of antioxidants, aim for as much variety as possible. This is what “eating the rainbow” typically refers to, and eyeballing your plate for color can work as a quick shortcut to making sure you’re getting a good mix. The dominant antioxidant in a fruit or vegetable typically determines the color, and fruits and vegetables are often divided into one of the seven categories below. 

White-green

  • Benefits: Potent stores of anti-bacterial sulfurs
  • Find them in: Onion, garlic, pears

Green 

  • Benefits: Contains glucosinolates, which have powerful organ detoxifying effects
  • Find them in: Broccoli, brussels sprouts, bok choy

Yellow-green 

  • Benefits: High in lutein, which helps protect vision
  • Find then in: Avocado, honeydew melon, bananas

Orange-yellow 

  • Benefits: Strong source of immunity-boosting vitamin C
  • Find them in: Oranges, papayas, lemons

Orange 

  • Benefits: Rich in beta carotene, essential for healthy skin
  • Find them in: Squash, sweet potatoes, cantaloupe

Red 

  • Benefits: Food source for cancer-fighting lycopene
  • Find them in: Tomatoes, peppers, watermelon

Red-purple 

  • Benefits: Full of longevity-promoting flavonoids
  • Find them in: pomegranate, cranberries, beets

And try these powerhouses, too

In addition to eating colorful produce, here are a few other quick ways to bump up your antioxidant intake:

Spices: Across the board, these are rich in antioxidants, especially when dried. In fact, just a teaspoonful of dry spice can have more impact than several cups of some fruits and vegetables. To give you a sense of what spices can do, a UCLA study found that seasoning hamburgers with a blend of paprika, cumin, ginger, garlic, oregano, and rosemary reduced the amount of oxidized fat formed on the meat by 70 percent. For a change of pace, use some on your popcorn, itself a source of antioxidants.

Red wine: It’s rich in resveratrol, which has been associated with reducing heart disease risk. Everything in moderation, of course, so limit yourself to the occasional glass.

Green tea: Because it’s not fermented like black teas, green tea is particularly strong in catechins, a member of the flavonoid family that’s strongly linked to lower cancer rates. You can increase those effects by slicing a little fresh ginger into your cup.

70% dark chocolate: A Swedish study connected eating dark chocolate two to three times a week to reduce inflammation and lower the incidence of heart disease. To get a little more into your diet, try mixing some cacao nibs into yogurt or making your own trail mix with cacao nibs and a handful of nuts.