Written by Dr. Stephen Barrie

I love rainbows – the magical beauty that has thrilled humans for thousands of years. Legends have often talked about the “pot of gold” at the end of the rainbow.
I am excited to share with you that it has been found! Right in your kitchen and on your plate!

Eating “colorful foods like a “colorful Rainbow” has now been shown to slow down cognitive decline. I have talked about cognitive decline in previous posts, but to refresh your memory (?): “Cognitive impairment is when a person has trouble remembering, learning new things, concentrating, or making decisions that affect their everyday life.” This is a common yet serious health condition in both young and older people.

Paint your plate with the colors of the rainbow



I previously posted that adding color to your meals will help you live a longer, healthier life. Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system, and they protect the plant from threats in its natural environment such as disease and excessive sun.

When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And research shows that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and protection against certain types of cancers.

Researchers from Harvard University recently evaluated the diets and health of over 80,000 people. Participants who reported consuming the highest amounts of flavonoids – natural compounds found in plants and foods, such as strawberries, blueberries, oranges, and apples, and considered potent antioxidants – were 30% less likely to exhibit cognitive decline than those who reported consuming the smallest amounts.

This is a significant reduction – just by eating delicious, colorful fruits and vegetables, you will lower your risk of early cognitive decline by 30%! The study also showed that it is never too late to adopt this healthy eating habit – the effects started to take place within a few years of eating the rainbow.

What about children? A new UK study of over 9,000 children showed that children who eat more fruits and vegetables have much better well-being – happier, healthier and better at school.

What about older people? People who follow the rainbow food system and the MIND diet (the modified Mediterranean Diet discussed in a previous post) did NOT have cognition problems later in life. They have better memory and thinking abilities and the diet appears to be protective against Alzheimer’s disease.



Reach for the Rainbow

You will want to include 4 ½ cups of vegetables and fruits per day. Here is a helpful list of foods by color:
Following is a list of fruits and vegetables sorted by color, along with the phytonutrients they contain and which foods you’ll find them in.


Beetroot: Yellow Baby Beetroot - Licorice Root – Mizuna

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.
Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions


Whole Red Mullet: Pumpkin - Mango - Saffront Aioli

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.
Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn


Pork Collar: Smoked Cabbage - Tamarind - Sunchoke - Shitake Sauce

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).
Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)


Farm Mulberry: Yogurt - Rosella - Longan

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.
Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage


Roasted Cauliflower: Organic Egg York - Dukkha - Garden Flowers

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.
Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Everything you do and everything you experience affects the fabric of your brain and dictate your brain’s fate.
What you eat, what you think, how well you sleep, how you feel emotionally, your level of physical activity, and how well the rest of the systems in your body function all affect your brain’s biology.

Tri Vananda’ new restaurant “Jampa” at the Community House incorporates a rainbow of colors in their delicious, healthy and exciting meals.