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Given the typical choices available in markets, which vegetables should
you eat to obtain the widest range of healthy vitamins, nutrients, and fiber?
My recommendation is simple: eat all of the colors of the rainbow.”
These colors signal the presence of diverse phytochemicals and
phytonutrients, which are beneficial substances produced by plants. People
who eat diets rich in phytonutrients have lower rates of heart disease and
cancer — the two leading causes of death in the United States. As an
added bonus, vegetables provide fiber, which helps prevent constipation
and helps keep cholesterol in check. Here are some examples.

One cup of kale provides all of your daily need for vitamin A, C, and K. Kale
is also a good source of calcium and potassium. Calcium helps to preserve
bone strength and potassium aids blood pressure control. Other
vegetables in this group come in purple or blue varieties, such as eggplant,
cauliflower, turnips, potatoes, cabbage, asparagus, and carrots.

One cup of cooked Swiss chard provides all of your daily needs for vitamin
A and K, and half of your daily vitamin C. It is also rich in magnesium and is
a good source of iron, potassium, calcium, and fiber. Other vegetables in
this group that come in green varieties include broccoli, brussels sprouts,
cabbage, kale, bok choy, broccoli rabe (also known as rappini), salad
greens, sprouts, and collard or turnip greens.

One medium baked sweet potato provides all the vitamin A you need daily.
It also provides significant amounts of vitamin C, B vitamins, calcium, iron,
and potassium. In fact, sweet potatoes are richer than bananas in
potassium, which helps to keep blood pressure under control if you have
hypertension. Other vegetables that come in orange or yellow varieties
include carrots, yellow and orange peppers, and many varieties of squash
and pumpkins.

In order to obtain a better understanding as to how ‘COLOR Can Heal
Your Life’ – please listen to my Podcast with Dr. Deanna Minich.
Dr. Minich is the President of the American College of Nutrition and
the originator of the ‘Rainbow Diet’. CLICK HERE to access my Podcast
interview or go to!


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