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Want loads of powerful nutrients? Reach for fiery-orange produce, from winter squash and carrots to papaya and sweet potatoes.

Green veggies get all the attention. Sure, broccoli and kale do a body good, but there's a whole family of equally potent produce out there. Amber, tawny, gold and copper-colored produce are bursting with carotenoids, fierce pigments that multitask to safeguard your health. They gobble up harmful free radicals and quell inflammation-a known culprit in many chronic diseases, including heart disease, colitis and asthma. They also prevent the buildup of fatty plaques in your arteries that can lead to heart disease and stroke. Carotenoids even filter out UV light that harms your eyes. Almost all orange fruits and vegetables contain some carotenoids, but for the most concentrated sources, load up on carrots, pumpkin, winter squash, sweet potatoes, apricots, mangoes and papayas. Read on for more reasons to go orange and get recipes that put the best flame-colored fruits and vegetables of the season out front. You'll never think of an old orange carrot as humble again.

Watch Video: Loaded Sweet Potato Nacho Fries
1. Burn Belly Fat!
Research suggests eating more high-carotenoid foods may help prevent excess fat storage, especially around your midsection. It's also well-established that leaner people have higher blood levels of carotenoids-plus two recent small studies found that adding beta-carotene-rich juices or supplements to kids' diets decreased their belly fat.

When scientists analyzed the diets of more than 100,000 men and women who were followed for 35 years in the Nurses' Health Study, they found those who ate the carotenoid equivalent of 2½ cups of carrots each week lowered their risk of advanced macular degeneration (a leading cause of vision loss) by 25 to 35 percent.

New research shows that getting the carotenoid beta carotene from fruits and vegetables-not from supplements-may ramp up our body's ability to target and destroy cancer cells. Though other studies on carotenoids' cancer-prevention possibilities have been mixed, there is promising research that suggests eating carotenoid-rich veggies could lower your risk of breast and colorectal cancers.

The pigment that gives orange veggies their safety-vest color is the same one your body uses to make vitamin A-and this nutrient is vital for immune system health. It even makes immunizations-like that flu shot you just got-more effective. And, emerging research suggests vitamin A may provide some protection against autoimmune diseases, such as type 1 diabetes, lupus and multiple sclerosis.

How to Get the Most Out of Your Orange Vegetables

Carotenoids in orange fruits and vegetables live behind a sturdy cell wall so tough that we can only access a fraction of them. Slicing, dicing, chopping, even chewing will burst those rigid cell walls open. But pureeing frees up the most-up to 600 percent more carotenoids than just chewing. So puree apricots into a vinaigrette or blend a mango into your next smoothie.

Heat softens and loosens those stubborn cell walls that protect carotenoids, making it easier for our digestive enzymes to break down otherwise inaccessible carotenoids. So when you cook carrots-or other orange produce-your body absorbs twice as much beta carotene. Add a little fat (roughly 6 grams worth per serving, or about 1½ teaspoons of oil or butter) and your gut will absorb even more of these powerful pigments.

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Want loads of powerful nutrients? Reach for fiery-orange produce, from winter squash and carrots to papaya and sweet potatoes. Green veggies get all the attention. Sure, broccoli and kale do a body good, but there's a whole family of equally potent produce out there.

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GREEN GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural GREEN ingredients.

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GREEN GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural GREEN ingredients.

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Atlas Biomed blog | Take control of your health with no-nonsense news on lifestyle, gut microbes and genetics

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Green foods contain an array of micronutrients and phytochemicals that support healthy blood flow, the cardiovascular system, and heart health.

Current advice states that you should eat five portions of fruit and vegetables per day. However, many fail to meet this recommended fiber intake. This has implications for your health because the body can't function optimally without whole, plant foods.

Fortunately, a simple philosophy, called "Eat The Rainbow", can help you diversify your diet by consuming different coloured fruit and veg. These edible plants contain naturally-occurring phytochemicals that support your immune system and prevent chronic disease.

Table of contents

Food should be a pleasurable experience, not a chore, so we're giving you the facts about the five colours of the rainbow alongside some mouth-watering recipes. And this time, it's the turn of the green foods.

What is "Eat the Rainbow"?
Red, orange, yellow, green, and blue/purple are the five colours of the food rainbow and each one contains phytonutrients with specific health functions.
If you think eating the rainbow means gobbling a load of multicoloured sweets, then you are quite mistaken. Instead, we're talking about the vibrant plant's mother nature intended for us to eat. That's right, plant-based foods like fruits and vegetables have many health properties.

Kiwis are a heart-healthy green food

Have you ever wondered why plant foods are so vibrant and appealing? Well, these pigments serve many purposes. For a start, these colourful pigments are attractive to other species, including human beings, who think they look good enough to eat. And then there are the bees who pollinate the plants by the power of colour (fun fact - bees love the colour blue).

These pigments aren't just for show, they also serve as defence mechanisms. For example, some of the pigments deter invaders from eating them by releasing antibacterial solutions and bitter tastes to put them off. The health benefits of plant foods come from these phytochemicals, notably their potential for disease prevention.

When it comes to green foods, their naturally-occurring nutrients are renowned for their ability to support several different aspects of heart health. You've probably already heard of polyphenols and their antioxidant powers, but there are others too!
Polyphenols are the micronutrients that occur naturally in edible plants that are good for the body and your gut microbiome. Read about them here.
What is oxidative stress?
If your body has an imbalance between free radicals and antioxidants, then it is experiencing oxidative stress. Eating the right foods is the best way to combat it.
When there are too many free radicals for your body to deal with, they overwhelm its natural repair system. Therefore, oxidative damage is to blame for many chronic illnesses. Reactive oxygen species also contribute to ageing (and the gradual tissue and organ function degeneration that comes with it).

So, when there is an imbalance, the free radicals begin damaging DNA, proteins, and fatty tissue which make up a major part of the human body. Damage to these leads to disease. Fortunately, antioxidants (like those found in rainbow foods) can donate an electron to lonely free radicals, thus preventing oxidative stress and cellular damage.
☝FACT☝The body naturally produces free radicals as a result of exercise and inflammation. When balance is maintained, it's a healthy function.
Green foods for heart health
Green foods are beneficial for your heart and blood pressure. So, if you want a healthy ticker, eat natural green stuff.
The heart is a major part of your circulatory system (but you already know that, right?). It's about the size of a fist and it pumps blood around the body, sending oxygen and nutrients to the areas that need it, and transporting waste (like CO2) to the lungs so that it can be removed.

Oxidative stress promotes high blood pressure, atherosclerosis (the narrowing of the arteries), and cardiovascular disease, all of which are serious conditions that increase the risk of heart attacks and strokes.

We all need more avocado in our lives

The good news is there's plenty you can do to help your heart, starting with your diet. A diet rich in fruit and vegetables, the foods nature intended us to eat, has a protective effect against cardiovascular disease, lowers blood pressure, and prevents strokes.

Green foods are abundant in nutrients that are beneficial for heart health, like vitamin K, magnesium, nitrates, and folates. Dark leafy greens (the types you probably hated as a kid) have a high level of polyphenols which have antioxidant properties.

Phytonutrients in green foods
These phytonutrients may be hard to pronounce, but don't let semantics get in the way of eating the plant rainbow.
The phytonutrients in green foods include flavonoids which have antioxidant properties and help to protect the heart from disease. There are also nitrates, another plant nutrient associated with a reduced risk of cardiovascular disease mortality.

Phytonutrients in green foods

Nitrates and heart health

Research shows that dietary nitrates could be beneficial for both blood pressure and heart health. Foods rich in nitrate include leafy greens, like spinach, and cruciferous veg, such as broccoli, Brussels sprouts, and cabbage.

In large amounts, nitric oxide can be harmful, but it has an important role in protecting the body, too. For example, in the circulatory system, nitric oxide tells the muscles cells around the arteries to relax which helps to regulate blood pressure.

It's important not to get mixed up with nitrates and nitrites though. Nitrites are added to processed meats, like sausages, bacon, and ham (some good old western faves), to enhance colour, flavour, and prevent bacteria growth - in large quantities, these can be toxic.

Green vegetables and recipe ideas
If you squirm when you hear the phrase "healthy food", fear not, we have some creative recipe ideas to boost your health and make you fall in love with green veg.
Make you and your loved ones an appetizer party with these amazing dips and crunchy bites that are packed with delicious green goodness to finally prove that green foods are truly the ambrosia of the gods.

Watercress has huge antioxidant potential and has a high chlorophyll content that is thought to help prevent heart disease. Why not try this flavoursome watercress soup by David Lebovitz. It's a delicious green soup which uses potatoes to give it texture rather than cream.

If you love Asian cooking, then try sprouting your own mung bean sprouts: they're a great source of nutrients, protein, and antioxidants, and also really simple to grow too. So simple in fact, you'll probably wonder why it's taken you so long!

That's right, beetroot leaves and stalks are edible!

If you buy guacamole, you might be surprised at how easy it is to make your own. This recipe is for spicy homemade guacamole. Avocados are packed with phytochemicals like carotenoids and phytosterols that are beneficial for heart health, so stop buying and start making.

Try this amazing, delicious, and healthy oven-baked spinach and artichoke dip. You could even pair it with the guacamole above. Both are great for dipping crunchy veg, the perfect mid-afternoon snack. You can customise it by substituting the spinach for any green leafy veg, or using a mixture of them for even more variety.

Stuck in and planning a Netflix binge? Look no further than these crunchy oven okra bites. A common staple in the American Deep South, okra is known to have heart health benefits and even anti-cancer properties.

Green fruit and recipe ideas
Some people find the colour green quite boring, but there's nothing dull about these green fruits. And we've even put some scrummy recipes together for you to try too.
Green fruit table

Okay, fine - olives might not seem like a fruit, but technically, scientists have determined that they are a fruit (even though they are not traditionally sweet). Try this olive tapenade spread on your sourdough bread or as an alternative to tomato passata on pizza.

If you're looking for a refreshing change to hot tea, then this cool, minty, citrusy, and honey-sweetened iced green tea is perfect, refreshing, and brimming with antioxidant goodness.

Try something new with okra, also known as lady fingers

When you wake up, kick off your day with a beet, apple, and pear smoothie. It's seriously crammed full of antioxidants and flavour and inspired by Indian cooking. You can even mix it up a bit by experimenting with different fruit and veg combos.

And if you needed an excuse to add some probiotics to your diet, then this yoghurt and lime sorbet with a hint of vanilla is a perfect dessert. Probiotics and phytonutrients, it doesn't get much better than that, does it?

Head back to your childhood with deserts your grandparents would love, but with a cheeky adult twist. These cider-poached pears use spices for zing and less sugar than traditional recipes. Pears are a rich source of phytochemicals and antioxidants, and are naturally sweet. They're even associated with a lower incidence of type II diabetes and stroke.
☝TIP☝Track and rate your meals for microbiome health with the Atlas Microbiome Test and the Atlas app.

Dreher, M, L and Davenport, A, J. Hass Avocado Composition and Potential Health Effects, 2013

Hord, N, G et al. Food Sources of Nitrates and Nitrites: The Physiologic Context for Potential Health Benefits, 2009

Liguori, I et al. Oxidative Stress, Aging, and Diseases, 2018

Minich, D, M. A Review of the Science of Colourful, Plant-Based Food and Practical Strategies for "Eating the Rainbow", 2019

Moncada, S and Higgs, E, A. Nitric Oxide and the Vascular Endothelium, 2006

National Health Service Inform. Understanding How Your Heart Functions, 2020

Pignatelli, P et al. Oxidative Stress and Cardiovascular Disease: New Insights, 2018

Reiland, H and Slavin, J. Systematic Review of Pears and Health, 2015

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Eat The Rainbow: Green Foods Health Benefits And Recipes

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Current advice states that you should eat five portions of fruit and vegetables per day. However, many fail to meet this recommended fiber intake. This has implications for your health because the body can't function optimally without whole, plant foods.

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BLUE GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural BLUE ingredients.

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BLUE GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural BLUE ingredients.

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Blue fruits get their vibrant color from beneficial plant compounds called polyphenols.

In particular, they're high in anthocyanins, which is a group of polyphenols that give off blue hues ().

However, these compounds provide more than just color.

Research suggests that diets high in anthocyanins may promote heart health and reduce your risk of obesity, type 2 diabetes, certain cancers, and other diseases ().

Here are 7 delicious blue fruits with powerful health benefits.

Blueberries are tasty and packed with nutrients.

These delicious berries are also high in anthocyanins, which are potent antioxidants that help defend your cells against harm from unstable molecules called free radicals (, , ).

According to one study in 10 healthy men, the antioxidants provided in about 2 cups (300 grams) of blueberries may immediately protect your DNA against free radical damage ().

Additionally, research indicates that diets high in anthocyanins from blueberries and other fruits and vegetables may help prevent chronic illnesses, such as heart disease, type 2 diabetes, cancer, and brain conditions like Alzheimer's (, , ).

Summary Blueberries are rich in essential nutrients and antioxidants, which play a role in preventing cell damage and may reduce chronic disease risk.

Blackberries are sweet and nutritious dark-blue berries that offer several health benefits.

A single cup (144 grams) of blackberries packs nearly 8 grams of fiber, 40% of the recommended Daily Value (DV) for manganese, and 34% of the DV for vitamin C ().

The same serving also provides 24% of the DV for vitamin K, making blackberries one of the richest fruit sources of this essential nutrient ().

Though the relationship between vitamin K and bone health is still being researched, scientists believe that a lack of vitamin K may contribute to osteoporosis, a condition in which your bones become weak and fragile ().

While leafy green vegetables are highest in vitamin K, a select few fruits, such as blackberries, blueberries, and prunes, also contain ample amounts to help you meet your daily needs (, , , ).

Summary Blackberries are loaded with fiber, manganese, and vitamin C. They're also one of the few fruits that are high in vitamin K, which plays an essential role in blood clotting and bone health.

Elderberry is one of the most popular plant remedies worldwide (, ).

This blue-purple fruit may help defend against the cold and flu by boosting your immune system. It's also been shown to help people recover from these illnesses faster ().

Research suggests that the beneficial plant compounds in elderberries may activate healthy immune cells that help fight off cold and flu viruses ().

In one 5-day study, taking 4 tablespoons (60 ml) of a concentrated elderberry syrup daily helped people with the flu recover an average of 4 days quicker than those who did not take the supplement ().

These berries are also high in vitamins C and B6, two nutrients known to promote a healthy immune system. Just 1 cup (145 grams) of elderberries provides 58% and 20% of the DVs for vitamins C and B6, respectively (, , ).

Keep in mind that it may be best to eat these berries cooked. Raw elderberries may cause an upset stomach, particularly if eaten unripe ( 26).

Summary Elderberries are a nutritious purple-blue berry popularly used as a natural remedy for cold and flu symptoms.

Concord grapes are a healthy, purple-blue fruit that can be eaten fresh or used to make wine, juices, and jams.

Though more research is needed, some studies show that Concord grapes and their juice may boost your immune system ().

For example, one 9-week study that had people drink 1.5 cups (360 ml) of Concord grape juice daily observed increases in beneficial immune cell counts and blood antioxidant levels, compared with a placebo group ().

Additionally, several smaller studies suggest that drinking Concord grape juice daily may boost memory, mood, and brain health (, , , ).

Summary Purple-blue Concord grapes may boost immunity, mood, and brain health, though more studies are needed to confirm this.

Black currants are very tart berries with a deep, bluish-purple hue.

They can be eaten fresh, dried, or in jams and juices. You may also find them in dietary supplements.

Black currants are especially high in vitamin C, which is a well-known and potent antioxidant.

A single cup (112 grams) of fresh blackcurrant supplies more than two times the DV for this vitamin ().

Additionally, vitamin C plays a key role in wound healing, your immune system, and the maintenance of your skin, bones, and teeth (, , ).

Summary Blackcurrants are packed with vitamin C, a potent antioxidant that plays a vital role in your immune system and helps maintain healthy skin, bones, and teeth.

Damsons are blue plums that are often processed into jams and jellies. They can also be dried to make prunes ( 38).

They're high in fiber, with 1/2 cup (82 grams) packing an impressive 6 grams of this nutrient ().

As a result, eating more prunes may increase stool frequency and soften your stools, making your bowel movements easier to pass (, ).

Plums also contain certain plant compounds and a type of sugar alcohol called sorbitol, which may help loosen your stools and promote more frequent bowel movements as well ().

Summary Prunes made from damson plums supply fiber, beneficial plant compounds, and the sugar sorbitol - all of which may help relieve constipation.

Blue tomatoes, also known as purple or Indigo Rose tomatoes, are grown to be high in anthocyanins ().

Their high anthocyanin content gives off a purple-blue tint ().

Several studies suggest that diets high in anthocyanin-rich foods may reduce inflammation, protect against heart disease, and promote eye and brain health (, , , , , ).

Observational studies link lycopene-rich diets to a reduced risk of heart disease, stroke, and prostate cancer (, , ).

Summary Blue tomatoes are grown to be rich in anthocyanins while retaining high amounts of other beneficial plant compounds that have been associated with a reduced risk of heart disease, stroke, and prostate cancer.

Aside from their delicious taste, blue fruits offer a wide array of health benefits.

They're nutrient-dense sources of powerful antioxidants, including vitamin C and beneficial plant compounds called anthocyanins.

To boost your health, eating a variety of blue fruits regularly may be worthwhile.

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7 Delicious Blue Fruits with Powerful Health Benefits

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Blue fruits get their vibrant color from beneficial plant compounds called polyphenols. In particular, they're high in anthocyanins, which is a group of polyphenols that give off blue hues (). However, these compounds provide more than just color.

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PURPLE GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural PURPLE ingredients.

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PURPLE GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural PURPLE ingredients.

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Atlas Biomed blog | Take control of your health with no-nonsense news on lifestyle, gut microbes and genetics

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If you want to support a good mood and healthy cognition, purple foods are the way to go. They have mental health benefits and it's all because of the phytochemicals that naturally occur within them.

When it comes to food, you already know that plant-based foods are best. They're full of naturally occurring chemicals that support your overall health by preventing chronic disease, strengthening the immune system, and maintaining normal bodily functions.

However, the Western diet can be a poor advocate of colourful fruit and veg. Instead, it tempts taste buds with beige, starchy foods, crammed full of fat and sugar. That's where "Eat the Rainbow" comes in, a bit like a healthy food superhero!
☝TIP☝Track your rainbow foods intake with the Atlas App on iOS and Android if you've taken the Atlas Microbiome Test.
Table of contents

These edible plants are pleasing on the eye and taste great too. And if that wasn't enough, they have so many health benefits. Each one of the five colours in the spectrum is beneficial for different body systems. Today, it's the turn of purple foods. Let's look at what they're good for and some delicious recipes for you to try at home.

What is "Eat the Rainbow"?
Ditch the beige, boring foods for dazzling, fresh edible plants. Their mouth-watering colours are telling you they're good to eat, both for your taste buds and your health.
The concept of "Eat the Rainbow" is simple: eat a variety of colourful, natural foods for good health. There are five colours which are of great importance: red, orange, yellow, green, and purple. Each of these colours is associated with a variety of health benefits because of their naturally occurring chemicals.

The consumption of plant-based foods is a part of many dietary patterns, most notably the Mediterranean as well as vegetarian and vegan diets. Lots of research states that a good intake of fruits and vegetables is associated with a reduced risk of chronic disease.

Healthy purple foods include aubergine, beetroot, and berries

The problem is, although most people know that eating fruit and veg is linked with better health outcomes, there is a consistently low intake. In the US, for example, only up to 12% of American adults eat the recommended amount.

The colourful substances found in plant foods are there for a variety of reasons. For example, some ward off insects and predators from eating them. Equally, the bright colours are also designed to attract pollinators, like bees, that spread their pollen and seeds to fertilise new plants.

The health benefits for human beings also come from these natural chemicals and have positive effects for cells and body systems, protecting organs from disease. Blue/purple foods are thought to benefit memory, mood, and cognition.

Purple is for cognition and mood
Purple foods contain polyphenols which are renowned for their benefits for mood and brain function.
Blue and purple plant foods are full of antioxidants, particularly those known to protect the brain and nervous system from oxidative stress and inflammation. Anthocyanins give these plants their blue-purple pigment and can cross the blood-brain barrier to apply their benefits on brain cells.

Blue foods are packed with nutrients that are known to improve cognitive health and mood, like anthocyanins, which are actually a type of flavonoid with potent antioxidant properties. There are many scrummy blue/purple fruits and vegetables that are good for brain health, like blueberries and purple kale.

Physiological effects of purple phytochemicals

antioxidant properties

cognitive support

healthy mood

role in nerve health

The brain is a key part of the central nervous system and maintains control over muscular activity, the activity of other organs in the body, and regulates sensory information. The organ is like the captain of your body and allows cells to communicate with each other by releasing neurotransmitters and hormones.

When it's all working as it should, things are great. However, if brain health becomes impaired, then your moods can be imbalanced, your cognitive function may reduce, and you may experience memory problems. These are often associated with ageing too.

Oxidative stress and the brain

Oxidative stress occurs when the number of free radicals is larger than the number of antioxidants in the body. Free radicals are unpaired electrons, but electrons need to be paired - if not, they can cause harm.

Purple cauliflower is harder to come by, so maybe you should grow it

Unpaired, they travel around the body looking for another lonely electron to pair up with. Ultimately, while they're on their search, they are causing damage to other cells. This is called oxidative damage or stress. Antioxidants are cool because they can pair up with the free radicals and prevent the destruction.

Oxidative stress is associated with inflammation and many chronic diseases. It also plays an important role in the ageing process, and maybe even neurodegenerative conditions, like Alzheimer's and Parkinson's disease, as well as psychiatric disorders, including schizophrenia.
☝A diet rich in fruit and vegetables can have a protective effect against degenerative diseases, as well as promote better cognition and mood.☝
Phytonutrients in purple foods
The naturally occurring chemicals found in plant foods have many benefits for human health, and those in purple foods are no exception.
The phytonutrients present in purple foods are known to be helpful for both cognition and mood. Blueberries and grapes have been singled out for their beneficial phytonutrients, like anthocyanins, phenolic acid, and resveratrol.

Phytonutrients in purple foods

Berries, currants, and grapes have high anthocyanin contents. Anthocyanins can be red in acidic conditions or blue in alkaline conditions. These flavonoids are part of the polyphenol family and have strong anti-inflammatory activities.

Research shows that anthocyanin consumption is beneficial for human cognition in the long- and short-term. For example, a flavonoid-rich blueberry drink improved the recall of children aged 8-10 years old. After a single dose, there was a significant improvement in their recall of a previously learned of listed words.

Red grapes contain resveratrol, a potent antioxidant

These juicy berries could also improve adult cognition, not to mention the mood of children. This is yet another excellent example of how diet could be important in promoting positive mood and preventing conditions such as depression.

Another antioxidant found in purple foods, particularly purple grapes and blueberries, is resveratrol. This polyphenol could offer protection against many human diseases, including neurodegenerative ones that affect us in old age.

Resveratrol, found in large amounts in grapes, is one of the reasons red wine is now considered to be healthy (in moderate amounts). A study by Kennedy et al. (2010) showed that resveratrol increased cerebral blood flow in 22 healthy adults who were asked to carry out various cognitive tasks.

This is particularly important for ageing because blood flow in the brain may degrade as we age. This reduction in blood flow is linked to many age-related neurological disorders, like Alzheimer's disease, vascular dementia, and stroke.

Purple vegetables and recipe ideas
Purple veg are everywhere. If you don't believe us, check out this list. We've got some creative recipe ideas to prepare them too.
Beetroot shouldn't just be reserved for salads. Ditch the vacuum-packed, pickled beetroot and grab yourself some fresh ones to make Sri Lankan beetroot curry. And if you needed three reasons to make it: it's vegan, spicy, and beautiful to behold!

And while you're dreaming of spices, try pairing this curry with some carrot-and-paneer-stuffed paratha. These flatbreads are deceptively easy to make too! Just check out the video.

Aubergine (or eggplant, depending on who you ask) is amazing when you know what to do with it. Try this delicious middle-eastern eggplant dip called moutabal, with tahini, lemon, and some household spices. It's a twist on baba ganoush with a little creaminess.

If you love a good helping of comfort food but with some added health benefits, then you need to try making purple cauliflower and truffle oil puree, topped with sauteed mushrooms.

Turnips are not everyone's thing, but don't be afraid to try something new. These parmesan-crusted crushed turnips make these traditional staples a little less boring and whole lot more appealing. You can also do something similar with purple potatoes: try making rosemary garlic crushed potato with lemon chive aioli.

Purple fruit and recipe ideas
There are many scrummy blue/purple fruits available packed with antioxidants.
Blueberries are rich in anthocyanins and they're great for boosting our mood, and these cute blueberry tarts will satisfy your craving for something sweet too. Use blueberries, or a mix of colourful berries, to make these no-cook, plant-based, fiber-rich blueberry tartlets.

Give your gut bacteria something to thrive on with this prebiotic purple madness, also known as fig energy balls with flaxseed. These little balls of energy taste great and are microbiome-friendly, what more could you ask for?

Get a healthy dose of probiotics, prebiotics, and deliciousness with this overnight oat and chia seed pudding topped with prunes and other sexy plants. Yes, who knew porridge could be sexy, but this tasty breakfast idea is a microbiome must!

Figs are a purple seasonal fruit that should definitely feature on your table

If all of this is just too ostentatiously healthy for your dinner party guests, slip them some secret goodness with a fig and grape tart. You can stun your guests with this mouthwatering showstopper knowing there's some super healthy phytonutrients navigating their way round their body.

If you've got a hankering for chocolate, you could opt for these egg-free, dark chocolate and prune brownies. The prunes add rich, decadent sweetness, and dark chocolate is also a prebiotic that nourishes your gut microbes!

González, R et al. Effects of Flavonoids and Other Polyphenols on Inflammation, 2011

Kennedy, D et al., Effects of resveratrol on cerebral blood flow variables and cognitive performance in humans: a double-blind, placebo-controlled, crossover investigation, 2010

Khalid, S et al. Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults, 2017

Kent. K et al. Food-Based Anthocyanin Intake and Cognitive Outcomes in Human Intervention Trials: A Systematic Review, 2017

Khoo, H, E et al. Anthocyanidins and Anthocyanins: Colored Pigments as Food, Pharmaceutical Ingredients, and the Potential Health Benefits, 2017

Minich, D, M. A Review of the Science of Colourful, Plant-Based Food and Practical Strategies for "Eating the Rainbow", 2019

Salim, S. Oxidative Stress and the Central Nervous System, 2017

Shah, S, A et al. Anthocyanins Abrogate Glutamate-Induced AMPK Activation, Oxidative Stress, Neuroinflammation, and Neurodegeneration in Postnatal Rat Brain, 2016

Toda, N et al. Cerebral Blood Flow Regulation by Nitric Oxide: Recent Advances, 2009

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Eat The Rainbow: Purple Foods Health Benefits And Recipes

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When it comes to food, you already know that plant-based foods are best. They're full of naturally occurring chemicals that support your overall health by preventing chronic disease, strengthening the immune system, and maintaining normal bodily functions. However, the Western diet can be a poor advocate of colourful fruit and veg.

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RED GROUP: Read this Article with your group. Then link below one red one recipe you enjoy with healthy and natural RED ingredients.

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RED GROUP: Read this Article with your group. Then link below one red one recipe you enjoy with healthy and natural RED ingredients.

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Atlas Biomed blog | Take control of your health with no-nonsense news on lifestyle, gut microbes and genetics

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Eat The Rainbow: Red Foods Health Benefits And Recipes

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A step-by-step “Eat The Rainbow” guide to red foods. Discover what makes them good for your health and the best red fruit and veg to eat.

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YELLOW GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural YELLOW ingredients.

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YELLOW GROUP: Read this Article. Then link below one red one recipe you enjoy with healthy and natural YELLOW ingredients.

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Atlas Biomed blog | Take control of your health with no-nonsense news on lifestyle, gut microbes and genetics

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The food rainbow is a five-colour spectrum of edible plants that can help guide your food choices, strengthen your body's natural protections, and enhance specific bodily functions using an array of phytochemicals.

Table of contents

Contrary to many online food regimens that focus on deprivation, this eating philosophy is about incorporating diversity to your daily meals, not cutting stuff out. It's also about pleasure, not just kale smoothies and raw carrot sticks.

That's why we've combined the hard facts behind eating the rainbow, and recipe recommendations to inspire you in the kitchen - because health isn't some sterile, clinical aspiration, it's about reconquering the kitchen and eating delicious, balanced meals.
☝️There is no affiliation between Atlas and the recipes featured in this article. They have been selected according to the quality of the ingredient selection, instructions, and creativity.☝️
What is "Eat the rainbow"?
Vivid fresh produce is secretly telling you that it contains beneficial plant nutrients for your health and a palate of flavours for your taste buds.
Rainbow foods don't come in packages, they come as nature intended - prepacked in their own flesh which evolved to protect them from the dangers of the outside world. Yes reader, rainbow foods are edible plants, and they're a source of fiber that's good for your gut.

Have a party in your mouth and your belly with pineapple

There are five colours: red, orange, yellow, green, and blue/purple (depending on the nature and intensity of the pigment). Each colour is associated with 3-5 proven health attributes, although there could be more, because science still only has limited understanding of phytochemicals and their functions.

Plants developed these colourful substances for a few reasons. Some of these pigments are chemicals that help defend against threats, like insects and ruminants, by imparting bitter flavours, antibacterial mechanisms, and more.

Colour also enhances the propagation to their species by making them attractive to other species. After all, colourful flowers attract bees that spread their pollen and, when bears eat berries, they transport the seeds to other locations in their belly where eventually their stool can fertilise this new plant.

You have probably heard of polyphenols - good, because they are important members of these health-giving plant chemicals. Most of their benefits are indirect and achieved by the action of the gut microbiome, where they influence the composition of our gut bacteria and encourage microbes to produce beneficial substances for the gut, brain, and other organs.

Why is oxidative stress bad?
There's a biological cost to being alive because basic activities like eating, breathing, and the environment expose us to free radicals.
Free radicals are a byproduct of our metabolism - a term that describes all the essential life-giving processes of the body - and the environment. Here are some common internal and external sources of free radicals in everyday life:

Mitochondria: the part of cells that produces energy

Inflammation: the body's response to damage and threats

Exercise: a result of accelerated metabolic processes

Cigarette smoke and air pollutants: contain toxic gases and particles

Pesticides, radiation, industrial solvents: exposure leads to cellular damage

Oxidative stress occurs when free radicals outnumber antioxidants in the body because there are no electrons left to pair with. Seeing as the human body has over tens of billion cells that make up your organs, bones, skin, and other tissues, you can probably see why oxidative stress is a hot topic for researchers.

Researchers have found that oxidative stress plays a role in many common diseases, including heart disease, inflammatory diseases, and cancer. It's also involved in ageing. Fortunately, edible plants contain antioxidants that act mostly indirectly on the body.

Citrus fruit have properties that help prevent ulcers

Indeed, it's not as cut and dry as you eat them and they work. Many antioxidant phytonutrients are metabolised by the bacteria in the gut microbiota, who make them available for the body. Even then, they aren't necessarily used directly. Rather, these chemicals stimulate antioxidant processes in the body itself, which then takes care of the free radicals.

And now that we've covered oxidative stress, free radicals, and antioxidants, let's explore the specific and evidence-based facts on yellow foods for health, the gut, and the gut bacteria that call your large intestine home.

The health properties of yellow foods
Yellow foods are particularly beneficial for your gastrointestinal tract, digestion, and the gut microbiome.
Like red and orange foods, yellow edible plants contain antioxidants, but that's not all. They actually contain specific substances that act on your digestive tract that processes all your food and beverages.

This long tube that runs from your mouth to your anus doesn't just excrete foul-smelling brown dumplings of water and minced food. These dumplings actually contain a bunch of other stuff that your body needs to rid itself of too: fats, cholesterol, minerals, sex hormones, bile, and cell debris, including the remains of red and white blood cells.

Antioxidant

Enzymatic activity

Gastric motility and regulation

Modulate the glycaemic impact of food

Support a healthy gut microbiome

When your gut isn't working optimally, it can take a toll on the whole body, and the bacteria inside it - that's where yellow foods come in. They modulate the secretion and activity of enzymes that help break down your food and participate in the natural detoxification processes of the body.

They can also help metabolise food and move it out of the stomach (gastric motility) towards the small intestine where nutrients are absorbed before reaching the colon where gut bacteria take care of the leftovers.

Yellow foods can even act on the activities of stomach bacteria, like H. pylori, a common cause of peptic ulcers.

Phytonutrients in yellow foods

There are many plant chemicals, and the scientific community still has a lot left to study. However, there are already some reliable findings on specific phytonutrients in yellow foods and their functions in humans. Many of these plants contain bioflavonoids that support gut health and digestion while preventing oxidative stress to cells.

Pineapple is a source of bromelain that appears to play a role in breaking down undigested food in the stomach, enhancing overall removal of food remnants from the digestive tract (both stomach and gut).

Citrus fruit are also well-researched. The acidity of these fruit is considered to act beneficially on the digestive tract by lowering the pH and making it more acidic. It's worth mentioning that, contrary to rumours, acidity is not a bad thing. It supports a balanced gut environment for beneficial bacteria in the gut.

Yellow citrus may also help reduce the glycaemic load of starchy foods, which lowers the impact of carbohydrates on blood sugar levels. In particular, a flavonoid in citrus, called naringenin, also seems to have antidiabetic activities. Other phytonutrients in citrus, like rutin, hesperidin, and nobiletin, help protect the stomach from gastric ulcers.

Yellow vegetables and recipe ideas
Healthy food isn't just green shots and raw food. Check out these creative recipe recommendations to boost your health with plant foods.
You'll be glad to know that popcorn can contain higher levels of polyphenols than sweetcorn. Perfect for snacking when you make it at home. It's so easy that you'll be ashamed you never did it before with this recipe for stove-top popcorn with healthy fats like olive oil or coconut oil.

If you want to add more ginger to your life, warm up your days with traditional Tamil ginger tea, with black tea leaves (a source of polyphenols) and cardamom, a potent spice with wonderful aromatic properties. You can even serve it with milk!

The benefits of ginger and turmeric are no surprise in India

When it comes to potatoes, you'll struggle to find Yukon Gold spuds in the UK and Europe. But don't let that stop you, you can use these local potato varieties with yellow flesh instead: Elfe, Desiree, and Russet. To enjoy the prebiotic benefits of their resistant starches for your gut microbes, don't forget to cool your potatoes after cooking them.

Get the benefits of red, yellow, and orange bell peppers with this traditional Italian recipe for peperonata. It's a refreshing summer dish that also contains red tomatoes, yellow onions, and garlic. Wait for a sunny day and serve cool as a side dish or with crusty sourdough bread.

If you're bored of butternut squash (or any other squash/pumpkin), impress the table with this stuffed butternut squash recipe with quinoa, mushrooms, kale, and walnuts to satisfy your mouth and your gut microbes.

Yellow fruit and recipe ideas
Make yellow fruit exciting with these creative and healthy recipes for extra fiber, phytonutrients, and flavour every day.
Reminisce with your palate and apples this season. Try making some classic baked apples (no added sugar) with soaked raisins and walnuts based on this simple Eastern European recipe.

Many of you have probably never tasted an Asian pear, don't worry - they're just like apples. Try them raw - you'll be amazed by the refreshing crunch and mild sweet flavour. You could also make them into a Korean BBQ ribs marinade for something more exotic.

If you're bored of bananas, turn them into bite-size morsels and take them to work for your tea break. They contain coconut flour, dates, and dark chocolate. Just remember to choose high-quality dark chocolate chips for even more polyphenol goodness.

Lemons add great tang to savoury dishes and salads. So rather than buying store-bought salad dressing, try this really simple homemade lemon vinaigrette made from ingredients you definitely have in your kitchen.

When it comes to pineapple, try this frozen pineapple sorbet with a high power blender. It's a perfect dessert or snack, and it's made from frozen pineapples to save you the work of preparing this fruit yourself.

Starfruit are star-shaped fruit that are entirely edible (good thing too, they'd be a nightmare to peel). Try this refreshing pineapple and starfruit beverage with pineapple, lemon juice, and sparkling water to quench your thirst and get a hit of bubbles without the added sugar.
☝️TIP☝️Combine your eat the rainbow goals and personalised food recommendations for your gut bacteria with the Atlas Microbiome Test.

DM Minich, 2019. A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for "Eating the Rainbow"

V Lobo et al., Free radicals, antioxidants and functional foods: Impact on human health, 2010

AN Panche et al., Flavonoids: an overview, 2017

G Williamson, The role of polyphenols in modern nutrition, 2017

MG Coco JR & JA Vincent, Analysis of Popcorn (Zea Mays L. var. Everta) for Antioxidant Capacity and Total Phenolic Content

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Eat The Rainbow: Yellow Foods Health Benefits And Recipes

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The food rainbow is a five-colour spectrum of edible plants that can help guide your food choices, strengthen your body's natural protections, and enhance specific bodily functions using an array of phytochemicals. Contrary to many online food regimens that focus on deprivation, this eating philosophy is about incorporating diversity to your daily meals, not cutting stuff out.