Eat the Rainbow: Orange and Yellow

By Kelli Swensen, Dietetics Student, Sargent College

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Eat the Rainbow: Orange and Yellow

Nutrients

The first nutrient that usually comes to mind with orange foods is beta carotene. More than just a pigment, beta carotene is an antioxidant that protects skin from sun damage and my have a protective effect against some cancers. Beta carotene is also the precursor for Vitamin A, commonly known as the vitamin for good night vision. Vitamin A is important not only for eye health but is essential for immune strength. Many orange fruits and vegetables are also vitamin C powerhouses. As with vitamin A, vitamin C supports a strong immune system; it also helps rebuild collagen in the skin and protects against cardiovascular disease

Fruits

• Apricots
• Cantaloupe
• Lemon
• Mangoes
• Nectarines
• Oranges
• Papayas
• Peaches
• Pineapple
• Tangerines
• Yellow pears
• Yellow watermelon

Vegetables

• Butternut squash
• Carrots
• Pumpkin
• Sweet corn
• Sweet Potatoes
• Yellow peppers
• Yellow potatoes
• Yellow summer squash
• Yellow tomatoes*
• Yellow winter squash

Recipes

• Southwestern Corn and Black Bean Salad
• Squash Mac and Cheese
• Carrot Ginger Rice
• Sweet Potato and Spinach Burrito
• Apricot Vanilla Breakfast Porridge
• Apricot Orange Smoothies
• Shrimp and Mango Tacos
• Apricot Crumble Pie