Eat the Rainbow in Vegetables Challenge! Our bodies NEED vegetables to operate optimally. Vegetables are nutrient dense, reduce inflammation and prevent disease.
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Once we learn WHY our body needs a variety vegetables it encourages us to make efforts each and every day to eat healthier. Keep track of your progress with a FREE printable food journal.
You’ve heard it before “eat your vegetables” to be strong and healthy. We like to give kids and teens a hard time for not eating vegetables, but what about adults?! No one is exempt from needing vegetables.
Why not make a conscious effort to eat a variety of vegetables throughout a seven day period? We can do it together and encourage others to pursue excellent health with us.
Did you know that the color of the vegetable does express it’s nutrient content? You might have heard the saying, “the darker the vegetable color, the more nutrients.”
Colors do make a statement about what kind of nutrients are available in vegetables.
Eat the Rainbow in Vegetables Challenge
- Nutrient content in a variety (colors) of vegetables.
- The challenge to eat more servings of vegetables in the next 21 days.
The Rainbow of Vegetables
Red Vegetables
- Beets: great source of vitamin C, potassium, fiber, folate and antioxidants.
- Red Bell Peppers: a sweet veggies that contains vitamins A & C.
- Radishes: low calorie plus full of vitamin C, folate, potassium, and antioxidants.
Orange Vegetables
- Carrots: loaded with beta-carotene, potassium, vitamin K, fiber and other minerals.
- Butternut squash: provides use with vitamins C & B6, potassium, folate, fiber, manganese, and magnesium.
- Sweet Potato: source of beta-carotene, iron, magnesium potassium, fiber and vitamins C & B.
Yellow Vegetables
- Onions: little powerhouses of vitamin C, sulphuric compounds, flavonoids, quarcitin and amino acids.
- Summer squash: packed full of vitamins C. B1, & K. Rich in minerals such as copper, manganese, phosphorus, and magnesium.
- Yellow Peppers: rich in iron, vitamin C, fiber and vitamin B6.
Green Vegetables
- Beet Greens: excellent source of vitamins K, A, C, B2 & B1. They provide us with copper, manganese, potassium, magnesium, iron, and zinc.
- Leafy Greens (kale, lettuce, collards, spinach): top of the charts for vitamin content. They contain calcium, lutein, folate, biotin, chlorophyll, manganese, copper and potassium.
- Brussel Sprouts: this cruciferous vegetable contains vitamins K, C, B6, and B1. It’s known for it’s disease prevention, detoxing and digestive support.
- Asparagus: packed with vitamins and minerals like folate, iron, copper, and calcium. It’s also high in antioxidants.
Dark Blue/ Purple Vegetables
- Blue Corn: an ancient vegetable is high phosphorus, magnesium, calcium and iron.
- Blue/Purple Potatoes: they are powerful antioxidants, and contain potassium, fiber, and protein.
- Purple Cabbage: this sulfur containing veggies is an excellent source of vitamins C, B6, and K. It contains manganese, copper, folate, potassium, choline, and selenium.
Bonus Color – White
- Turnips: great source of antioxidants, fiber, iron, vitamin C, copper, potassium, and magnesium. Turnips greens are just as nutrient dense providing us with quercetin, and compounds that assist our body with absorbing nutrients.
- Parsnips: this root vegetable contains vitamin C, beta-carotene, vitamin E, and zinc.
- Cauliflower: part of the cruciferous family. It’s high in antioxidants, vitamins C & K, and contains sulfur compound that prevents disease.
Anti-Inflammatory Vegetables
For many people eating food that reduces their inflammation is motivating! People who struggle with auto-immune diseases like asthma, allergies, and arthritis, will enjoy making vegetables that fight inflammation part of their diet.
Cruciferous vegetables: cauliflower, broccoli, brussel sprouts, green cabbage.
Leafy greens: kale, collard greens, leafy lettuce, beet greens, turnip greens, spinach.
Other vegetables: peas, onions, garlic, beets, turnips, pumpkin.
For more information on lowering your inflammation with vegetables/fruits & spices: “Top Anti-Inflammatory Foods, Herbs, and Spices” by Dr. Mercola.
Do you need ideas on how to incorporate vegetables (lots of them) into your everyday life? (Warning, they will fill you up and make you less likely to continuously snack!). Try: Tips on Eating Vegetables Every Day.
Eat the Rainbow in Vegetables Challenge
You’ll be striving towards improving your health, reducing inflammation, and preventing disease.
- Commit to eating 2-4 cups of vegetables per day.
- Chose a variety of vegetables from the “rainbow.”
- Prepare/Eat them raw, sautéed, baked, or roasted. Most of all enjoy all the nutrients you are providing your body!
I am passionate about teaching kids to learn to love vegetables. Check out Serve Simple Vegetables (even kids will eat).
What does this challenge look like for you?
Share your challenge one of 4 ways; by commenting below, commenting on my Facebook page, Instagram page or email me your acceptance. Use #accept21dayhealthchallenge on your social media comments.
Improving our health together,
[…] Eating the Rainbow in Vegetables will encourage you! You’ll want to begin to incorporate a variety of different vegetables into your diet. Consciously buy vegetables you can prepare and eat on a weekly basis. […]