Why you should eat the rainbow

Numerous studies demonstrate the multiple benefits of colourful phytonutrients, including working as antioxidants and reducing inflammation. Simply choosing to eat a balanced and varied diet which includes a variety of colours is the best way to ensure that we're receiving the full spectrum of these vital nutrients.

Which foods contain phytonutrients?

• Fruits
• Vegetables
• Nuts and seeds
• Beans, peas and lentils
• Wholegrains
• Herbs and spices
• Tea

There are literally thousands of phytonutrients found in plant foods, each with a variety of unique qualities and benefits. For example:

• Red: contain antioxidants such as lycopene (in tomatoes), anthocyanins (red berries), ellagic acid (strawberries, raspberries) and astaxanthin (salmon, prawns).
• Orange: contain beta-carotene which is converted to vitamin A in the body, where it supports eye health and helps to make hormones.
• Blue: contain powerful antioxidants called Anthocyanins, which may have a role in protecting cells from damage.
• Green: rich in the pigment 'chlorophyll' and provide a variety of nutrients. Lutein and zeaxanthin rich vegetables such as kale and spinach may be beneficial in preventing and slowing the progression of an eye disease, age-related macular degeneration.
• White: rich in Anthoxanthins which may have a role in supporting heart health.

Remember, even within one colour group, foods will have varying levels of phytonutrients, so it’s still important to seek variety. Some of my favourites:

• Red: apples, tomatoes, cherries, pomegranate, watermelon, raspberries
• Orange: melon, carrots, peaches, sweet potato, banana, pineapple
• Blue: blueberries, grapes, aubergine, red onion, blackberries, beetroot
• Green: broccoli, cabbage, kale, spinach, kiwi, avocado, cucumber, pak choi
• White: cauliflower, garlic, white beans, white onions, mushrooms

Get inspired to bring more colour into your diet with our collection of nourishing colourful recipes.

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