Eating the Rainbow

We all know that we need to be aiming to eat a minimum of five portions of fruit and veg per day, but with such a wide variety to choose from it can be easy to just stick with what you’re used to. That’s where the concept of ‘Eating the Rainbow’ comes in.

The different colours in fruit and vegetables are created by phytonutrients (natural chemicals that help to protect their plants from disease and the sun’s rays) with each colour indicating an abundance of specific nutrients. So, by eating a wide range of colours, you’re supplying your body with a wider range of vitamins, whilst making dish all the more colourful along the way!

But what do the different colours mean?

Red fruits and vegetables, contain lypocene and ellagic acid, which have been studied for their cancer-fighting effects and other health benefits.

Orange and yellow varieties are rich in Vitamin C and caroteniods, including beta-carotine, which converts to Vitamin A inside the body helping to promote healthy vision and cell growth.

Set of different fresh raw colorful vegetables in the wooden tray, light background
Image source: Getty images.

Greens are one of the healthiest foods out there; rich in lutein, isothiocyanates and Vitamin K – essential for blood and bone health. Green vegetables are also rich in folate, which is especially important during pregnancy.

Blue and purple fruits and veg, such as red cabbage and aubergine, include anthocyanins and resveratrol which have been studied for their anti-aging properties.

How do we get more colour into our diets?

Although it may seem daunting, there are actually a few easy ways to get more fruit and veg into your diet. Blending some ingredients together into a healthy smoothie or soup is a great place to start. You could also try replacing tortilla wraps for lettuce wraps instead.

Man cooking healthy detox smoothie with fresh fruits and green spinach. Lifestyle detox concept
Image source: nerudol via Getty images.

So try giving ‘Eating the Rainbow’ a go, and see what delicious, healthy dishes you can create!

Lead image: belchonock via Getty images