Eating like a rainbow

Fruit and Vegetables

Fruit and vegetables are not only packed full of essential vitamins and minerals, but also contain phyto-chemicals. Found only in plants, phyto-chemicals are health promoting compounds and antioxidants that are responsible for giving plants their colour, flavour and odour. These powerful nutrients work hand in hand with vitamins and minerals to support health and strengthen immunity. By eating a range of different-coloured vegetables and fruit, we can provide the body with a good variety of phyto-chemicals, vitamins and minerals.

When it comes to eating fruit and vegetables, the rule of at least five-plus servings a day is a good one to follow. A serving size varies depending on age, but can roughly be represented by the size of the palm of the individual. Ideally, aim for at least three vegetable servings a day and two fruit servings.

Phyto-chemicals

Below is a table of fruits and vegetables arranged by colour, detailing the phyto-chemicals they contain and their associated benefits. Note that some vegetables can be classified under more than one colour, so provide more than one benefit - for example, radishes have a red skin and white flesh.

Fruit or Vegetable Colour

Sources
  
Red

Powerful anthocyanidin and carotenoid antioxidants, including cancer-fighting lycopene • Capsaicin, which is a natural painkiller and anti-inflammatory

 

• Vine-ripened tomatoes, raspberries, strawberries, red grapefruit, red grapes, red plums, watermelon, radishes • Red peppers, chillies

  
Orange and Yellow

Both contain carotenoids, which particularly benefit the immune system. Yellow vegetables also contain curcumin, a powerful antioxidant with cancerfighting properties that is also found in the spice turmeric

 

• Orange: pumpkin, squash, carrots, mangoes, apricots, peaches, rockmelons • Yellow: corn, yellow peppers, yellow zucchini and scaloppini, banana, turmeric

 

  
Green

Abundant in immune-boosting flavonoids, cancer-fighting lutein and chlorophyll, which promotes healing and growth • The cruciferous vegetables contain glucosinolates, which stimulate our natural defences against disease

 

• General green vegetables: lettuce, peas, celery, cucumber, beans, spinach, green capsicum, broccoli, Brussels sprouts, cabbage, kale, cauliflower

 

  
Purple

Contain flavonoids, which block cancerous cells, and anthocyanidins, powerful antioxidants that are also found in red wine and cocoa

 

• Beetroot, purple kumara, red onions, red cabbage, eggplants, boysenberries, blackberries, blueberries, cherries, purple grapes, plums, blackcurrants

  
White and Brown

Contain organosulphides, which stimulate the immune system to fight cancer and other degenerative diseases

 

• Onions, leeks, garlic, shallots, potatoes, cauliflower, cabbage, turnips, mushrooms, radish, daikon radish, cocoa