Eat the Rainbow

You probably have heard the saying 5 vegetables and 2 fruit a day… and you may be meeting those recommendations but you may be missing out on nutrients and health benefits if you aren’t consuming a wide variety of colours! Different colours in fruit and vegetables correlate to different nutrients that may improve our quality of life!

It is always a good idea to consume more fruit and veg but variety is key when it comes to optimising our diet! We loved a recent article from the ABC talking about how having a varied diet can improve your immune function. See article below!

Now let's talk about the rainbow and what colours may provide certain nutrients and health benefits!

REd

The phytonutrient lyocopene foods in tomatoes, capsicum, watermelon and papaya are found to help increase the skin's defense against sunburn and damage caused by UV rays (however should be no replacement for sunscreen.) Lycopene may also reduce the risk of some cancers and heart disease.

orange

Orange vegetables are packed with the powerful antioxidant carotenoids which are also a good source of vitamin A. Think carrots, pumpkins, mangoes, apricots and peaches. The foods may help maintain good vision, teeth, bone and skin health and improve immune function. 

BLUE/PURPLE

These fruit and veg contain powerful antioxidants that may slow the effects of aging and improve brain function. Blueberries, blackberries, grapes, eggplants and plums are great foods to include in your diet. 

GREEN

Green vegetables such as kiwis, spinach, lettuce and zucchini get their colour from the antioxidant chlorophyll which has been found to improve the quality of your red blood cells and reduce inflammation. Cruciferous vegetables such as broccoli, kale, cabbage and brussel sprouts contain glucosinolates that help the liver get rid of toxins. Greens are also a great source of magnesium!

white

White veggies such as garlic, onion and leeks contain allicin that helps lower high blood pressure and high cholesterol as well as reduces the risk of heart attacks.



HOW TO INCLUDE THE RAINBOW?

  • Including berries as a snack or on top of cereal

  • A smoothie containing spinach, mango and banana

  • A stirfy containing garlic, onion, capsicum, broccoli, carrot and buk choy

  • A salad containing lettuce, pumpkin, beetroot, tomatoes and cucumber

  • Adding fruit such as kiwis, grapes or berries as a snack



ABC News article:

How to make sure your immune system is up to scratch in the fight against COVID-19 and other viruses