Farmers Market Finds: The Benefits of Eating the Rainbow

A quick stroll on a Saturday morning through your local farmers market, and you’ll notice a vivid rainbow of colors from area producers: tomatoes, zucchini, carrots, spaghetti squash, and beets, to name a few.  Cuyuna Regional Medical Center (CRMC) Clinical Registered Dietitian and Nutritionist Johanna Christenson, RDN, LD, says summer fruits and veggies offer us a feast with plenty of benefits. “Pretty much in any garden produce you’re going to get will be great sources of vitamins, minerals, antioxidants, and fiber.” If you’re unsure what to buy, Christenson says to consider colors. “The deeper in color, or vibrant, the more nutritional complexity and benefits. Think of it like iceberg lettuce versus kale; the darker, deeper color of kale provides more benefits,” said Christenson.

According to a Harvard Medical School article, colorful fruits and vegetables can help you live longer because they contain phytonutrients. These compounds give plants rich colors, distinctive taste, and aromas. “I always tell my patients to try and eat a variety of colorful produce; that is the best way to get all of the vitamins, minerals, and nutrients our bodies need,” said Emma Kline, RDN, LD, a CRMC Clinical Dietitian and Nutritionist.

The color of your fruits and vegetables has a health story to tell. FoodRevolution.org looks at the benefits of eating the rainbow.
Red – Helps fight cancer, improves skin quality, and reduces the risk of diabetes and heart disease.

Orange and Yellow – These colors reduce the risk of heart disease, promote eye health, and can improve immune function.

Green – Can boost the immune system, help detoxify the body, and restore energy and vitality.

Purple and Blue – Decreases inflammation, improves skin health, supports cognition, and may reduce the risk of cancer and heart disease.

Brown and White – Protect against specific cancer, keep bones strong, and are heart-healthy choices.

The American Cancer Society recommends 2-1/2 cups per day of fruits and vegetables based on a 2,000-calorie diet. “They can help protect us from chronic diseases; they are helpful for your general health, weight management, and inflammation,” said Christenson. “Many above ground garden produce items are also great for hydration, like cucumbers, celery, melons, and lettuce.”

If you need more encouragement to eat fruits and veggies, consider the greater community you’re supporting. “I also love to tell people that this is a fun way to get the whole family involved and bring kids to pick out new foods to try! Plus, you’re supporting local farmers; it’s a win-win,” said Kline.

Looking to maintain a healthier you? CRMC’s Clinical Nutrition department features a team of registered dietitians and nurses dedicated to meeting patients’ medical and personal needs. They offer comprehensive nutrition care and counseling, employing food management and lifestyle strategies to enhance clinical outcomes. Appointments can be conducted in-person or virtually, providing flexibility for patients’ preferences and needs. Call 218-545-4498 or 218-545-4491 for more information.