Eat the rainbow every day 🌈
Every colour has a provides a different range of nutrients, so eat as wide a variety as possible.
Red
Red fruits and vegetables, such as raspberries, tomatoes, guava, watermelon, red cabbage, kidney beans, cherries, strawberries and beets, are likely to be rich in the antioxidants lycopene and anthocyanins.
Orange and Yellow
Most orange and yellow fruits and vegetables are rich in beta-carotene, which your body converts to vitamin A, a nutrient that not only improves night vision, but also helps keep your skin, teeth and bones healthy. They also contain folate, an antioxidant that prevents neural tube defects in unborn infants.
Green
Green vegetables are good for your eyes, bones and teeth, and their vitamin K content helps your blood to clot properly. These foods’ antioxidant vitamins, particularly vitamins C and E, may lower your risk of chronic diseases. They provide the phytonutrients lutein and zeaxanthin, which may protect you from vision loss due to eye diseases such as macular degeneration.
Blue and Purple
Blue and purple fruits and vegetables contain anthocyanins, natural plant pigments with powerful antioxidant properties that may reduce your risk of cardiovascular disease. They also contain flavonoids and ellagic acid, compounds that may destroy cancer cells.
White
White fruits and vegetables, including apples, pears, bananas, cauliflower and cucumbers, are high in dietary fiber, helping to protect you from high cholesterol, and antioxidant-rich flavonoids, such as quercetin, which is abundant in apples and pears. They may also lower your risk of stroke.
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