Finding the Pot of Gold With Good Nutrition

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One of the most popular images you’ll see this St. Patrick’s Day is a pot of gold at the end of a rainbow. But where does this story come from? Legend says this tale began with a couple of poor Irish farmers who luckily discovered a leprechaun hanging around their garden. Once captured, this leprechaun offered a wish in exchange for his freedom. Unable to decide on a single wish, the farmers greedily asked for more and more until the leprechaun told them they could have it all if they found his pot of gold, hidden at the end of a rainbow. 


While this fable offers a warning against relying on greed and luck for your fortune, we can apply the same tale towards good nutrition. You can’t expect to improve your health by luck alone; you must take action with healthy eating to find your own pot of gold. How can you do this? It’s easy! Just follow the rainbow: 


Where Does Food Get Its Color?  

From vibrant red tomatoes to bright yellow lemons, all plant foods receive their color from what are known as phytochemicals. Put simply, phytochemicals are unique plant chemicals, each with health-protecting properties. So, let’s eat our way through the rainbow to discover more: 


Red, Orange, and Yellow


In red plant-foods, especially in tomatoes, lycopene is the primary phytochemical. This nutrient is from the vitamin A family and has been studied for its anti-inflammatory effects. Lycopene is great for heart health and for lowering the risk for some types of cancers. 

What to eat: Tomatoes, watermelon, grapefruit 


Carotenoids, also belonging to the vitamin A family, are found in orange and yellow fruits and vegetables. Packed with fiber, folate, and potassium, this phytochemical supports both eye and heart health. 

What to eat: Carrots, sweet potatoes, orange and yellow bell peppers, corn, tangerines, pineapple, bananas



Green 

There are several phytochemicals in green vegetables, depending on the type. First, leafy greens are packed with chlorophyll. Next, cruciferous vegetables (broccoli, cabbage, etc.) contain indoles, isothiocyanate, and glucosinates. Green overall, is great for folate, magnesium, and vitamin K. These nutrients are excellent antioxidants and can help lower your risk for heart disease.

What to eat: Spinach, kale, Brussel sprouts, broccoli,
asparagus, green herbs 



Blue and Purple


You may have heard of anthocyanins. This phytochemical - producing gorgeous blue and purple hues - is well known for helping to lower blood pressure. With added benefits of being rich in vitamin B6, manganese, and potassium, anthocyanins have it all. By eating more of these foods you can improve brain function, benefit heart health, and reduce the risk for type 2 diabetes. 

What to eat: Blackberries, blueberries, eggplant, plums, elderberries, concord grapes 






When following a healthy diet, the key is always balance and variety. By eating a diversity of foods, rich in every color, you can improve your health in countless ways. Including colorful fruits and vegetables is a guaranteed method for preventing disease risk and boosting overall wellbeing. Always remember - if you want to find the pot of gold for good health, just follow the rainbow. 



-RP


Resources:

https://www.health.harvard.edu/staying-healthy/fill-up-on-phytochemicals

https://www.healthline.com/nutrition/eat-the-rainbow#The-colors

https://us-moneyreserve.medium.com/pot-of-gold-at-the-end-of-the-rainbow-origin-u-s-money-reserve-b9446ad064be



Comments

  1. Dave YakunichMarch 8, 2021 at 6:33 PM

    I love the concept of "following the rainbow" to good health by eating foods rich in a variety of colors. We will never find that pot of gold of good health otherwise. Adding the story of how the background of the Irish tale of the pot of gold came into being was a nice touch to begin the story as well. Great insight into the nutrients to be found in each color and examples of foods to get those nutrients. - Dave Yakunich -

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