What is Plant Diversity?
Plant diversity means incorporating a wide range of fruits, vegetables, legumes, whole grains, nuts, and seeds into your diet. Each plant group and individual plant contains unique bioactive compounds, nutrients, and fibre that nourish the body and feed the gut microbiota.
Why it’s important:
· Diverse nutrients: Different plants provide varying amounts of vitamins, minerals, antioxidants and phytonutrients.
· Gut microbiome health: A variety of plant fibre supports a diverse and balanced gut microbiota, which is essential for digestion, immunity, and mental health.
· Reduced inflammation: Many plant compounds, such as polyphenols and carotenoids, are rich in antioxidants and anti-inflammatory compounds, directly counteracting inflammation.
What Does “Eating the Rainbow” Mean?
Eating the rainbow refers to consuming fruits and vegetables including a wide variety of colours - red, orange, yellow, green, blue, purple, and even white. Each colour represents a unique set of phytonutrients, antioxidants, and health benefits.
The Colours of the Rainbow and Their Benefits
Red Examples: Tomatoes, red peppers, strawberries, cherries, watermelon, beetroot.
Phytonutrients: Lycopene, anthocyanins, vitamin C.
Health Benefits: Protects against heart disease, supports skin health, and reduces cancer risk.
Orange and Yellow Examples: Carrots, sweet potatoes, mangoes, oranges, pumpkins, turmeric.
Phytonutrients: Beta-carotene, vitamin C, curcumin.
Health Benefits: Boosts immunity, promotes healthy vision, and supports skin health.
Green Examples: Spinach, kale, broccoli, peas, kiwi, avocados.
Phytonutrients: Chlorophyll, folate, lutein, isothiocyanates.
Health Benefits: Supports detoxification, improves eye health, strengthens bones, and enhances immune function.
Blue and Purple Examples: Blueberries, eggplants, purple/red cabbage, blackberries, plums.
Phytonutrients: Anthocyanins, resveratrol.
Health Benefits: Reduces inflammation, improves brain health, and supports heart health.
White and Brown Examples: Onions, garlic, mushrooms, cauliflower, bananas.
Phytonutrients: Allicin, potassium, polyphenols.
Health Benefits: Enhances immune function, lowers cholesterol, and promotes gut health.
How Plant Diversity and Eating the Rainbow Supports Health
- Supports Gut Microbiome Diversity
· The gut microbiome thrives on fibre from plants, and different types of fibre feed different species of bacteria. A diverse microbiome is linked to reduced inflammation, improved immunity, and better mental health.
· Studies show that people who consume 30+ different types of plants weekly have more robust and diverse microbiomes.
- Provides a Wide Range of Nutrients
· Each plant colour and type contributes specific vitamins, minerals, and bioactive compounds, ensuring that the body gets what it needs for optimal function.
· For example:
o Carrots (orange) are high in beta-carotene for eye health.
o Spinach (green) provides iron and folate for energy and cellular repair.
o Blueberries (purple) are rich in anthocyanins for brain health.
- Combats Oxidative Stress
· Plants are loaded with antioxidants, which neutralise free radicals that cause cell damage and inflammation.
· Phytonutrients like polyphenols and carotenoids provide potent anti-inflammatory and antioxidant effects.
- Enhances Immune Function
· Plants like citrus fruits and peppers are rich in vitamin C, which boosts white blood cell production.
· Leafy greens contain folate, which is crucial for cell division and immune system function.
- Reduces Chronic Disease Risk
· Diets rich in diverse plants lower the risk of heart disease, diabetes, certain cancers, and neurodegenerative diseases due to the combined action of nutrients, antioxidants, and anti-inflammatory compounds.
Practical Tips to Increase Plant Diversity and Eat the Rainbow
Incorporate a Variety of Foods:
· Challenge yourself to try new fruits, vegetables, grains, and legumes weekly.
· Choose at least one plant food from every colour group per day.
· Add multiple colourful vegetables to soups, salads, and stir-fries.
· Include fruits in smoothies or as snacks.
· Visit farmers’ markets or opt for seasonal produce for variety.
· Look for less common plant-based foods like amaranth, kohlrabi, or adzuki beans.
· Keep a "plant diversity tracker" to note how many different plants you eat in a week. Aim for 30+!
Whether you're a vegetarian, vegan, or an omnivore, please don't forget your protein!
By increasing plant diversity and eating the rainbow, you not only enhance your health but also enjoy a vibrant, flavourful, and satisfying diet that keeps inflammation at bay.
Helen Ross is a Registered Nutritionist ® specialising in gut health and IBS support. If you'd like to know more about eating for a healthy gut, or lifestyle tips for keeping your gut healthy, book in for a FREE call here to discover how she can help you.
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