How to eat the rainbow

Why do we want to ‘eat the rainbow’? Each colour in a fruit or vegetable indicates that it has different phytochemicals (compounds that are found in plants) and benefits to your health.

RED – Red fruits and vegetables contain lycopene which can help to protect the heart and reduce the risk of developing certain types of cancers. Try strawberries, raspberries, cranberries, cherries, apples, beets, watermelon, red grapes, tomatoes, radishes, red cabbage, red peppers and red onions.

ORANGE/YELLOW – Orange and yellow fruit and veg are high in Vitamins A & C, supporting our immune and nervous systems, good for our eyes and our skin. Try carrots, sweet potatoes, yellow & orange peppers, corn, squash, pumpkin, apricots, peaches, cantaloupe, tangerines, oranges, bananas, mangoes and pineapples.

YELLOW/GREEN – Yellow-green plants contain lutein which is good for eye-health. It can be found in pistachios, avocados, kiwi, spinach and dark leafy greens.

GREEN – Green leafy veg are rich in phytochemicals that can help to support the liver. They are anti-inflammatory and also rich in Vitamin K which is essential for blood clotting. Broccoli, cabbage, brussels sprouts, bok choy, arugula, watercress, kale, kohlrabi, cauliflower and collard greens.

BLUE/PURPLE – Blue and purple food pigments are due to powerful antioxidants known for supporting your immunity. They can be found in aubergines, red cabbage, blueberries, blackberries, elderberries, cranberries, blackcurrants, cherries, plums, figs and pomegranates.