A Rainbow of Health
An easy way to get a good variety of fruit and vegetables is to think colour instead! Eating all the colours of the rainbow gives your body the right mix of vitamins, minerals, phytochemicals (nutrients found naturally in plants) and antioxidants for good health.
Fruit and vegetables fall into five different colour categories: red, purple/blue, orange/yellow, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals. Not only do these phytochemicals give fruits and vegetables their vibrant colour, they are also the reason for some of their health benefits
What do the different colours mean for your health?
Greens
Nutrients:
Chlorophyll
Fibre
Lutein
Zeaxanthin
Magnesium
Calcium
Folate
Vitamin C
Beta-carotene
Benefits:
Reduces the risk of developing cancer by inhibitng the action of carcinogens
Lowers blood pressure, LDL cholesterol and free radical damage
Improves vision and immune system function
Purples + Blues
Nutrients:
Resveratrol
Proanthocyanidin
Anthocyanidin
Benefits:
Promote healthy aging
Improve immune, digestive and cognitive function
Lower inflammation and LDL ("bad") cholesterol
Suppress tumour growth, and the risk of developing cancer
Reduce the risk of developing heart disease, stroke and alzheimers disease
Reds
Nutrients:
Lycopene
Ellagic acid
Anthocyanins
Quercetin
Hesperidin
Benefits:
Reduces the risk of developing cancer
Lowers blood pressure and LDL ("bad") cholesterol levels
Helps maintain memory function and urinary tract health
Fights off infections and supports joint tissue
Reduce tumor growth
Scavenge harmful free radicals
Oranges
Key nutrients:
Beta-carotene
Zeaxanthin
Flavenoids
Lycopene
Potassium
Vitamin C.
Carotenoids
Citrus bioflavonoids
Benefits:
Reduce age-related macular degeneration
Improves brain function
Lower cholesterol and blood pressure
Work with magnesium to decreases muscle cramps.
Lower the risk of developing cancer and heart disease
Promote collagen formation and healthy joints
Fight harmful free radicals and repair damaged DNA
Encourage alkaline balance
Yellows
Nutrients:
Lutein
Carotenoids
Zeaxanthin
Beta-cryptothanxin
Benefits:
Decrease risk of macular degeneration, and protects the eyes from damage
Support immune function
Support intercelluar communication
Prevent heart disease
Whites + Browns
Nutrients:
Anthoxanthins
Allicin
Epigallocatechin gallate (ECGC)
Flavonoids
Lignans
Secoisolariciresinol diglucoside (SDG)
Beta-glucans
Benefits:
Lower cholesterol and blood pressure
Reduce the risk of stomach cancer and heart disease
Activate natural killer B and T cells to support immunity
Balance hormone levels
10 tips for adding more colour to your meals and snacks
Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner; such as red, green or yellow capsicum, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.
Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.
Puree apples, berries, peaches or pears in a blender for a quick topping on soy yoghurt, porridge or stand-alone snack.
Grill colorful vegetable skewers packed with tomatoes, green and red capsicums, mushrooms and onions.
Blend up a breakfast smoothie made with calcium-fortified plant-milk, frozen fruit (such as banana, berries, mango, or pineapple) with a handful of leafy greens.
Make homemade pizza, topped with a variety of colourful veg - such as broccoli, spinach, green peppers, tomatoes, mushrooms, onions, and zucchini.
Add grated, shredded or chopped vegetables, such as zucchini, spinach, eggplant and carrots, to pasta dishes, curries, tacos, soups and stews.
Add a side salad of leafy greens and other colourful vegetables to every meal.
Whip up a batch of hummus, or another bean-based dip, to enjoy with some crunchy crudite.
The information provided in this article is intended for general informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a qualified healthcare provider, such as an Accredited Practicing Dietitian, before making significant changes to your diet, especially if you have underlying medical conditions or specific dietary requirements. Nutritional needs can vary greatly from person to person, and individual health circumstances may require personalised dietary recommendations.