Eat A Rainbow
New Year Goal No 2.
The Phytonutrients found in the different colours of our fruit and vegetables are so supportive of good health. How awesome is that, the food we eat really can make a huge difference to our health.
Each colour contains different phytonutrients needed by our body.
This definitely embraces the quote by Hippocrates “Let food Be Thy Medicine”
Fruit and vegetables also provide essential fibre, that not only keeps us regular but also helps feed our gut bacteria essential for good health and a happy digestive system.
The red/blue purple pigment found in foods contain the flavonoid anthocyanin. This helps support
- Healthy Blood Pressure
- May help with brain function
- Support a robust immune system
- The fibres found in these fruits and veg are great for our gut bacteria
GREEN
Our good old leafy greens tend to be high in fibre, vitamins such as beta carotene, which supports healthy looking skin, vitamins C and E, lutein, and zeaxanthin which are all supportive of eye health along with minerals potassium and magnesium needed by our nervous system.
Green veg such as broccoli, broccoli sprouts, cabbage also contain the phytonutrient sulforaphane which supports our detoxification pathways – always good to get rid of the toxins and rubbish our body no longer needs.
ORANGE
Orange coloured veg also contain carotenoids such as beta carotene and as mentioned supports healthy skin and also helps with a robust immune system. Also don’t forget our wonderful spices such as turmeric which contains curcumin, great for supporting a healthy inflammatory response.
RED
These coloured fruit and veg contain quercetin and lycopene powerful antioxidants. Lycopene is thought to help our skin when damaged by the sun. Quercetin helps support healthy blood pressure and our body’s inflammatory response.
BROWN/WHITE
These veg contain flavones such as luteolin and one you may be more familiar with the pungent allicin, found in garlic and onions. These are thought to help support a healthy immune response to pathogens (bugs) with allicin also supporting healthy blood pressure.
Rainbow Plate choose from the following examples
| Red | Purple/Blue | Yellow/white | Green | Orange |
| Raspberries | blueberries | capsicum | leaves (salad) | carrots |
| apples | red/purple rice | cauliflower | kiwifruit | capsicum |
| capsicum | blackcurrants | onions | cucumber | apricots |
| tomatoes | grapes | spring onion | celery | kumara |
| strawberries | beetroot | garlic | broccoli | pumpkin |
| red onions | purple carrots | mushrooms | bok choy | turmeric |
| radishes | blackberries | turnips | spinach | squash |
| silver beet |
All in all some fantastic reasons for eating our colours each day. Your body and each cell will definitely thank you for it.
