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Eat A Rainbow

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



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 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.



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.


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.