Eat the Rainbow - The Health Benefits of a Colourful Diet

05 October 2020

At some point during childhood, we’ve all been told to ‘eat our greens,” but did you know that the best diet includes food groups of every colour in the rainbow? Believe it or not, the colour of a fruit or vegetable gives us a lot of information about its nutritional value and how it can positively impact the health of our bodies.

What does the shade of your fruit and veg say about the nutrients you’re consuming? Find out below!

RED - Peppers, Tomatoes, Red Onions, Beets, Watermelon

Lycopene, Ellagic Acid, Citrulline, Vitamin C

Red-coloured fruits and vegetables tend to be rich with anti-cancer nutrients and antioxidants. Studies have found that tomatoes can decrease one’s risk of prostate cancer, strawberries can lower chances of esophageal cancer, and cranberries have this same effect on breast, colon, and lung cancer. Red foods can also benefit the muscle in our body that’s most associated with the colour red – our heart! Include more red foods in your diet to support long-term heart health.

ORANGE & YELLOW - Citrus Fruits, Carrots, Sweet Potatoes, Squash

Vitamin A, Vitamin C, Carotenoids

Orange or yellow fruits and vegetables usually contain carotenoids, which provide incredible anti-cancer benefits much like red foods. Since carotenoids can easily be converted into
Vitamin A, foods of this colour can also aid with certain eye diseases, support long-term eyesight, and improve the skin’s health and appearance. Find ways to incorporate citrus fruits like lemon and orange into your diet to improve blood circulation and keep your organs in good working order.

GREEN - Broccoli, Kale, Green Beans, Avocado, Edamame, Kiwi

Lutein, Folate, Vitamin K, Chlorophyll

Turns out there’s a good reason why we’re told to eat our greens! Green fruits and vegetables are the most healthy foods available to us. If it’s green, it’s likely rich with nutrients that are crucial for blood, bone, and eye health. It also has the capacity to strengthen the immune system and regulate cholesterol levels. Furthermore, green foods provide the body with folate or folic acid, an essential nutrient for pregnant women as it helps the body create healthy new cells.

BLUE & PURPLE - Blackcurrants, Blueberries, Eggplant, Red Cabbage

Anthocyanins, Antioxidants, Vitamin C

Fruits and vegetables of this colour are the most difficult to find, and yet, the health benefits they bestow can be life-altering. If it’s purple, blue, or deep red, then there’s a high likelihood it contains anthocyanins, a powerful type of antioxidant proven to have anti-inflammatory, anti-viral, and anti-cancer effects on the body. Like green whole foods, they work wonders at strengthening the immune system.

Remarkably, blue and purple berries, such as blueberries and blackcurrants, can even repair damage caused by oxidative stress and toxins to the body and DNA. For this reason, blue and purple fruits are considered to be anti-ageing. Blackcurrants, in particular, are scientifically proven to aid brain health and may even slow the onset of some neurodegenerative conditions.

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