Missy Peacharoo

Eat the rainbow - Colourful and Healthy Fruits and Veggies

Rainbow of fresh fruit & veggies
When it comes to fruits and vegetables, you’ve probably heard the saying “eat the rainbow”.
But what does that really mean? Well, it’s simple: the more colours you eat, the more nutrients your body absorbs. Each colour of fruits and vegetables represents different nutrients and health benefits. Eating a variety of colours ensures that you’re getting a wide range of vitamins, minerals, and antioxidants.
Let’s take a closer look at the benefits of each colour:
Red: Red fruits and vegetables are rich in lycopene, which is a powerful antioxidant that has been linked to a reduced risk of cancer and heart disease. Examples include tomatoes, red peppers, strawberries and cherries.
Orange and Yellow: These fruits and vegetables are high in beta-carotene, which is converted to vitamin A in the body. Vitamin A is important for healthy vision and skin, and it also boosts the immune system. Examples include carrots, sweet potatoes, oranges, and mangoes.
Green: Green fruits and vegetables are packed with nutrients like vitamin K, calcium, and folate. They also contain chlorophyll, which is a natural detoxifier that helps remove toxins from the body. Examples include spinach, broccoli, kale, and green apples.
Blue and Purple: Blue and purple fruits and vegetables are rich in anthocyanins, which are antioxidants that protect against cellular damage and inflammation. They have also been linked to improved brain function and reduced risk of heart disease. Examples include blueberries, blackberries, purple grapes, and eggplant.
White: White fruits and vegetables are often overlooked, but they are still important for good health. They are rich in potassium, fiber, and other important nutrients. Examples include cauliflower, onions, garlic, and bananas.

The benefits of eating a rainbow of fruits and vegetables extend beyond just individual nutrients. Eating a variety of colours also helps to maintain a healthy gut microbiome. Each color of fruit and vegetable contains different types of fibre that feed the beneficial bacteria in our gut. A diverse microbiome has been linked to a stronger immune system, better digestion, and even improved mental health.

In addition to the health benefits, eating a variety of colorful fruits and vegetables can make mealtime more exciting and enjoyable especially for kids! Experiment with different recipes and combinations of fruits and vegetables to create delicious and visually appealing meals. For example, you can make a rainbow fruit salad or, you can blend a variety of fruits and vegetables to make a vibrant smoothie.

It’s important to note that consuming a variety of colours doesn’t mean you need to eat every color every day. Instead, aim for variety over the course of a week or even a month. This approach allows you to incorporate seasonal produce and experiment with new fruits and vegetables.

By eating a variety in all the colors of the rainbow, you’ll be giving your body the nutrients it needs to stay healthy and strong. So next time you’re at the grocery store or farmers’ market, try to choose a variety of colors to add to your plate. Your body will thank you!

Check out our rainbow creation here!


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