Eat The Rainbow

Eat The Rainbow

We keep hearing about “adding more colour” to our daily diet and are encouraged to eat a rainbow of fruits and vegetables. What is the reason for the different colours and what are the benefits of the rainbow?

Fruits and vegetables are packed full of essential vitamins and minerals that should be included in our daily diet, however the colours of the fruits and vegetables are also important. The different colour pigments of fruits and vegetables are full of antioxidants that are vital to achieve and maintain good health. The more colours we include in our meals, the more antioxidants and nutrients we provide our body.

Studies show fruits and vegetables contain a number of substances known as phytochemicals that work together with antioxidants to provide what we need to fight various diseases including cancer. Individual pigments are loaded with numerous antioxidants that help the body defend against the free radicals that may cause damage to our cells and lead the way to chronic diseases.

What better reason to increase the number of fruits and vegetables we consume than to better our health and the health of our loved ones.

Fruits and vegetables are always best eaten raw, that’s when they provide the most nutrients and phytochemicals. When cooking them, remember to avoid boiling, as nutrients get lost into the boiling water and drained away – unless you are making soup or are otherwise using the boiled water as broth or sauce.  The best way to cook vegetables is to lightly steam, bake or lightly stir fry. If you are unable to use fresh vegetables then opt for frozen over canned and pickled. Some vegetables provide different benefits when eaten raw or cooked. More information on individual fruits and vegetables with their benefits and tips on cooking and storing will be shared over the coming months.

I have included a quick reference of fruits and vegetables categorized by colour. Make your meals as colourful as you can by adding in at least one ingredient from each category

Don’t be afraid to try something new – you never know if you’ll like it until you give it a chance.

Aim to try one new fruit or vegetable a week – have fun with them and be creative! 🙂

Eat The Rainbow

* Let me know if you would like an email of this chart.