The rainbow refers to the rainbow colours of fruits and vegetables, but the question is should you get them all to make sure you’re staying at the peak of health.
In an article published by the British Heart Foundation, it has been stated that:
“There’s no evidence that eating a balance of colours leads to a balance in nutritional content, although the natural compounds (phytochemicals) that give fruit and vegetables their colour may be beneficial.
Many of these phytochemicals are antioxidants (natural chemicals that are thought to protect against harmful substances called free radicals), and diets rich in foods that contain these, like fruits and vegetables, are associated with lower levels of cardiovascular disease (CVD).”
While your focus should mainly be on balancing your diet, rather than balancing your phytonutrients, another article explains their “super powers, that help us fight disease and stay stronger for longer.
Therefore, if you already have your diet nailed down and want to get healthier from your recommended servings of fruits and vegetables every single day then you should explore all the colours, and we’ve gone ahead and examined what these food sources are and what is contained inside of them.
Red
Food Sources
- Berries
- Tomatoes
- Peppers
- Pomegranates
- Beets
- Walnuts
- Watermelon
Benefits
Red fruits and vegetables are packed to the brim with antioxidants such as vitamin A (beta carotene), vitamin C, manganese, and fibre, making them great for heart health and overall good health, too.
Foods such as tomatoes are also well known for their lycopene content which has been linked to protection from cancer.
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Orange
Food Sources
- Citrus Fruit
- Carrots
- Ginger
- Mango
- Pumpkin
- Sweet Potato
- Turmeric
Benefits
One thing that orange fruits are known for is their high amount of vitamin C, which allows you to get your daily dose and protect against cancer, diabetes while improving your skin and protecting your heart.
Sweet potatoes are well known for the nutritious properties, being very high in vitamin A to keep your eyes healthy.
Yellow
Food Sources
- Peppers
- Bananas
- Pineapple
- Peaches
- Grapefruit
- Sweetcorn
- Butternut squash
Benefits
The sunny vegetables not only taste amazing but also have an abundance of vitamin C and beta carotene.
Eating them is essential for healthy skin, wound healing, and stronger bones and teeth, while also allowing you to get closer to getting your 5-a day.
Green
Food Sources
- Spinach
- Kale
- Green beans
- Broccoli
- Brussels sprouts
- Cabbage
- Green tea
Benefits
Green vegetables are rich in vitamin A, good for building your body's natural defences, vitamin C for healthy skin and bones and vitamin K to help your body heal itself quickly when necessary. In addition to these vitamins, beautiful green veg is also rich in potassium and iron.
If you’re also wondering about your fibre intake, then focus on getting more broccoli and Brussels sprouts in your diet.
Purple
Food Sources
- Berries
- Eggplant
- Grapes
- Peanuts
- Wine
- Plums
- Passion fruit
Benefits
The purple pigment in all of these fruits and vegetables contain flavonoids, including resveratrol, which can help decrease blood pressure. Resveratrol helps relax the arterial walls, decreases the pressure in the arteries and allows better circulation.
Purple vegetables also contain polyphenols, that reduce inflammation within the body.
White
Food Sources
- Garlic
- Mushrooms
- Cauliflower
- Onions
- Turnips
- Potatoes
- White beans
Benefits
Potatoes offer a high amount of vitamin C and potassium, so although they may not be a favourite among the health community, they do a job for many people who require these nutrients.
Garlic is also regarded as having medicinal properties that help protect the body against disease, while mushrooms have protein, fibre and selenium.
In conclusion, differently coloured fruits and vegetables have different properties that are essential for our health. Some overlap, so you don’t need to become too focused on getting each of these every single day, but rather ensure that you eat at least 5 each day and vary it up to challenge your palate and broaden your food, vitamin and mineral sources.
Discover Diet Fit and find out which rainbow foods are made for your genotype.
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