Food is your most important medication. Eat the rainbow from whole food sources every day, aiming for 7-9 servings, especially from above the ground high fiber veggies!
Helps lower inflammation, blood pressure, and improve memory:
Red Whole Foods: red apples, red peppers, red grapes, tomato, red onions, red berries, radishes
Reduces type 2 diabetes risk, asthma, osteoporosis, and some cancers, improves healthy sperm counts:
Orange Whole Foods: apricots, orange peppers, pumpkin, butternut squash, sweet potato, turmeric
Reduces risk of asthma, type 2 diabetes, metabolic syndrome, promotes healthier vision:
Yellow Whole Foods: yellow apples, banana, ginger, olive oil, summer squash, yellow peppers, jack fruit
*Emphasize this list! Reduces risk of many cancers, depression, heart disease, cell damage, detoxification, healthy estrogen:
Green Whole Foods: green apples, artichoke, avocado, green sprouts, broccoli, broccolini, celery, bokchoy, green cabbage, herbs, spinach, snow peas, green olives, leafy greens, green tea, cucumbers, Brussels sprouts, green beans, green peppers
Promotes healthy cognition, improves blood pressure, reduces blood sugar and risk of heart disease, improves immunity:
Blue/Purple Whole Foods: Blue, purple, and black berries, purple grapes, prunes, purple cauliflower, purple cabbage, eggplant, plums, purple and black rice, purple peppers, purple potatoes, black olives
Decreases some cancers, reduces cholesterol, type 2 diabetes, and risk of heart disease:
White/Tan/Brown Whole Foods: apples, legumes, cauliflower, cassava root, coconut, garlic, jicama, mushrooms, nuts, onions, pears, seeds, dragon fruit, tea, organic soy (GMO-free), whole grains (i.e. barley, whole oats, quinoa, teff, amaranth, brown rice)
Craving sugar and processed foods and breads? Replace with the above food choices for more energy, mental clarity, weight maintenance, and improved overall health. Need more guidance on the root cause of your symptoms and disease management? Schedule an appointment with us! RopheFM.com
Reference: The Institute of Functional Medicine. ifm.org