Diversity is the spice of life! The color of fruits and vegetables is an indication of their unique nutritional benefits and consuming the rainbow is an easy way to make sure you are giving your body a full spectrum of valuable nutrients.

RED & PINK

They contain the carotenoid lycopene, which helps rid the body of free radicals that damage genes. Lycopene is protective against heart disease and numerous cancer due to its powerful antioxidant properties and has been reported to help balance blood pressure and reduce cholesterol.

Eat: Tomato, beetroot, watermelon, red bell peppers, goji berries, apples, red grapes, grapefruit

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ORANGE & YELLOW

They are high in carotenoids, such as alpha carotene and beta-carotene. Alpha-carotene protects against cancer and benefits skin and eye health. Beta-carotene is converted to vitamin A in the body, that plays an essential role in maintaining vision, body growth, immune function and reproductive health. Papaya and physalis provide beta cryptoxanthin, which supports intracellular communication and may help prevent heart disease.

Eat: Carrot, pumpkin, sweet potato, mango, orange bell pepper, turmeric, yellow bell pepper, pineapple, papaya, physalis

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GREEN

They are coloured by the plant pigment chlorophyll. They contain a multitude of phytochemicals including sulforaphane, isocyanate and indoles all which boost detoxification and help ward off cancer by inhibiting carcinogens. They are also rich in lutein and zeaxanthin, which are great for eye health fighting cataracts and macular degeneration.

Eat: Watercress, Spinach, pennywort, cucumber, broccoli, kailan, bok choy, mint, parsley

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PURPLE & BLUE

They are and coloured by anthocyanins, a powerful antioxidant that delay cellular aging and protect against heart disease by preventing blood clots. Blue and purple plant foods are full of antioxidants, particularly those known to protect the brain and nervous system from oxidative stress and inflammation.

Eat: Acai berries, Eggplants, blueberries, strawberries, red cabbage, purple potatoes, grapes, butterfly pea flower

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WHITE & BROWN

They contain antioxidant flavonoids like quercetin, which defend your cells from damage. Some such as garlic and onion contain the phytochemical allicin known for its antiviral, antibacterial, anti-tumor and immune-boosting properties.

Eat: garlic, onions, cauliflower, almonds, cashews, cacao, coconut, dates, bananas, ginger, parsnips, daikon radish, leeks, mushrooms

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