Eat the Rainbow for a Healthier Brain
One of the most powerful — and delicious — ways to improve your brain health is by eating a variety of colorful, plant-based foods every day.
That’s because the pigments that give fruits, vegetables, herbs, and spices their vibrant colors are called phytonutrients, and they do far more than make your plate look pretty. These natural compounds support your body in critical ways: they stimulate detoxifying enzymes, reduce inflammation, balance blood sugar, and protect against cognitive decline — all key factors in preventing or reversing Alzheimer’s disease.
Why Phytonutrients Matter
Phytonutrients are found in a wide variety of plant-based foods, including:
- Fruits and vegetables
- Herbs and spices
- Teas
- Legumes
- Seeds and nuts
Unfortunately, most people don’t eat nearly enough of them. That’s why diets like the ReCODE protocol, developed by Dr. Dale Bredesen to reverse cognitive decline, emphasize organic, plant-rich meals. The same is true for healing diets used in autoimmune conditions like Multiple Sclerosis. These diets don’t necessarily exclude meat, but they do prioritize 6 to 9 cups of vegetables per day.
So, how many cups of vegetables are you eating daily?
Let’s break down the phytonutrient benefits of eating a full spectrum of colors — from red to violet, and even white and brown.
🌈 The 7 (Plus 2) Colors That Fuel Your Brain
🔴 RED
Examples: Tomatoes, strawberries, red peppers, raspberries, beets, red cabbage
Red foods often contain lycopene, a powerful antioxidant linked to reduced cellular inflammation — an essential factor in slowing brain aging. Cooked tomatoes offer higher lycopene levels than raw ones.
🟠 ORANGE
Examples: Carrots, sweet potatoes, butternut squash, paprika, lentils
Rich in beta-carotene and vitamin C, these foods support vision, immune function, blood sugar balance, weight management, and brain health.
🟡 YELLOW
Examples: Lemons, ginger, yellow squash, yellow onions
These foods are anti-inflammatory powerhouses, thanks to their flavonoids and antioxidants. Ginger, in particular, is known for its brain-boosting and gut-soothing properties.
🟢 GREEN
Examples: Spinach, kale, broccoli, cabbage, arugula, green beans, avocado
Green vegetables are high in lutein, folate, and other neuroprotective compounds. Leafy greens especially help neutralize free radicals and reduce oxidative stress.
🔵 🟣 INDIGO / VIOLET
Examples: Blueberries, blackberries, eggplant, purple cabbage, purple asparagus
These are rich in anthocyanins, which are shown to enhance brain function and improve memory — particularly in people with mild cognitive impairment.
⚪ WHITE (Not in the rainbow, but still important)
Examples: Garlic, onions, cauliflower, mushrooms, jicama
White foods often contain allicin, potassium, selenium, and zinc. Mushrooms, in particular, are nutrient-dense and support the immune system, gut health, and brain protection.
🟤 BROWN
Examples: Walnuts, almonds, Brazil nuts
These nuts are rich in healthy fats, vitamin E, and antioxidants. Studies show that people who regularly eat walnuts score better on cognitive tests. Just be mindful: nuts are high in Omega-6 fatty acids, so balance your intake with Omega-3s from wild-caught fish such as salmon, sardines, and mackerel.
Your Brain-Boosting Challenge This Week
Can you eat the rainbow this week?
Be intentional about adding colorful vegetables and fruits to your meals, aiming for 6 to 9 cups of vegetables per day. Not only will you support your brain and heart, but you’ll also improve your gut health through increased fiber — and may find that you no longer need a multivitamin.
Final Tips:
- Shop organic whenever possible to reduce exposure to pesticides.
- Rotate your vegetables to diversify your phytonutrient intake.
- Eat some vegetables raw and others cooked to maximize absorption of different nutrients.
Color is not just beauty — it’s biology. So feed your brain with the full spectrum nature provides.
Ready to Get Started on a Brain-Healthy Lifestyle?
If you’ve been concerned about your risk or are already dealing with Mild Cognitive Impairment (MCI) and don’t know what’s causing it, why not schedule a conversation to explore your options?
🧠 Click here to book an initial call with me.
Angela Chapman, M.Ed., FDN-P, is a certified ReCODE practitioner and brain health educator. Her weekly newsletter is packed with cutting-edge information on how to prevent, slow, or reverse cognitive decline.
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