We’re told to ‘eat a rainbow’ of fruit and vegetables. Here’s what each colour does in our body.
Fruits and vegetables are an important part of a healthy diet, and we’re often advised to “eat a rainbow” of them for optimal nutrition. But what does that actually mean?
Essentially, different coloured fruits and vegetables contain different nutrients, so eating a variety – and getting a good mix of colours – means you’re getting a good mix of nutrients too. Here’s a closer look at what each colour does for your body:
Red
Red fruits and vegetables are rich in lycopene, an antioxidant which has been linked to a reduced risk of heart disease and cancer. Tomatoes, watermelons, pink grapefruit, red peppers and strawberries are all good sources of lycopene.
Orange
Orange fruits and vegetables are packed with beta-carotene, which the body converts into vitamin A. Vitamin A is important for vision, and also helps to boost the immune system. Carrots, sweet potatoes, squash, oranges and apricots are all good sources of beta-carotene.
Yellow
Yellow fruits and vegetables are rich in vitamins C and E, both of which are powerful antioxidants. They also contain bioflavonoids, which have been linked to a reduced risk of cancer. Lemons, yellow peppers, corn, bananas and pineapple are all good sources of vitamins C and E.
Green
Green vegetables are rich in chlorophyll, which has detoxifying properties. They’re also a good source of vitamins A, C and E, as well as iron and folic acid. Spinach, broccoli, kale, cabbage and green peppers are all good sources of these nutrients.
Blue and purple
Blue and purple fruits and vegetables are packed with anthocyanins, powerful antioxidants which have been linked to a reduced risk of cancer and heart disease. They’re also a good source of vitamins A and C. Blackberries, blueberries, plums, eggplant and grapes are all good sources of anthocyanins.
A healthy diet is important for maintaining a healthy body and mind. One way to ensure you are getting a variety of nutrients is to “eat a rainbow” of fruits and vegetables. Each color of fruit and vegetable contains different vitamins, minerals, and antioxidants that have unique benefits for our bodies.
Red fruits and vegetables are rich in lycopene, an antioxidant that has been linked to a reduced risk of heart disease and some types of cancer. Lycopene is also responsible for giving these foods their red color. Some red foods include tomatoes, watermelon, pink grapefruit, and strawberries.
Orange and yellow fruits and vegetables are excellent sources of vitamin C. Vitamin C is a powerful antioxidant that helps protect our cells from damage. It also helps our bodies absorb iron. Some orange and yellow foods include oranges, lemons, yellow bell peppers, and mangoes.
Green fruits and vegetables are packed with vitamins, minerals, and fiber. They are also rich in chlorophyll, which has detoxifying properties. Some green foods include spinach, broccoli, kale, and pistachios.
Blue and purple fruits and vegetables get their color from anthocyanins, which are powerful antioxidants. These fruits and vegetables have been linked to a reduced risk of some chronic diseases, including heart disease and cancer. Some blue and purple foods include blueberries, blackberries, eggplant, and plums.
White fruits and vegetables tend to be rich in antioxidants and fiber. They also tend to be lower in calories than other colors of fruits and vegetables. Some white foods include onions, garlic, cauliflower, and bananas.
Eating a variety of fruits and vegetables of all different colors is a great way to make sure you are getting a variety of nutrients. So, next time you are at the grocery store, make sure to “eat a rainbow” and stock up on all the colors of the fruits and vegetables!.
