colour me healthy

You know fruits and vegetables are good for you – your mum probably reminded you of that enough in your youth! However, ‘eat your greens’ isn’t the only adage to remember when selecting healthy food: be sure to eat your reds, oranges, whites and purples too! Each colour comes packed with its own very special range of health benefits – so let us walk you through some of them, and get ready to pile your dishes each day with the whole nutritious rainbow!
Red fruits and vegetables are loaded with antioxidants, vitamins C and A, manganese, fibre, and lycopene. Manganese is an antioxidant mineral suggested to neutralise damaging free radicals in the body while building healthy bones and assisting metabolic activity. Lycopene is said to reduce cancer risk, while vitamin C potentially building immunity. Choose foods like tomato, red grapefruit, and watermelon to enjoy some of these fantastic benefits.
Vitamins C and A are the most notable benefits found in orange fruits and vegetables. Citrus fruits are loaded with vitamin C, said to boost immunity and lowering risk of illness. Orange vegetables such as carrots are packed with vitamin A, which researchers suggest assists in body growth and development, and can help with eyesight – so go on and load up your plate!
Vegetables such as squash and yellow bell peppers are loaded with manganese, Vitamin A and magnesium. Magnesium can potentially help to build bone density and prevent hypertension. Try Kelly’s Butternut Squash Soup to add some yellow to your bowl!
Onions, garlic, dates, brown pears and bananas are all considered ‘white’ fruit or vegetables. They contain nutrients such as beta-glucans, which researchers suggest are powerful immune boosters and have been found to potentially reduce the risk of hormone-related cancers. Bananas are packed with potassium – said by some to be great for muscle recovery and preventing cramps. Coconuts can also be considered a part of this category! You can read all about the benefits of coconuts here!
Green fruit and vegetables are super-healthy, from spinach to asparagus and everything in between. Some notable nutrients in greens include lutein, folate, calcium and fiber. The nutrients found in greens have been found to support healthy eyesight, digestion and the immune system. Load up with a healthy salad, or sneak your greens into a cheeky smoothie, and start basking in the nutritious benefits of these fantastic vegetables!
Blueberries are actually regarded as one of the healthiest fruits! These sweet little babies are packed with vitamins and antioxidants. This is said to promote healthy skin, protect the brain from toxins and boost immunity! They are also rich in ellagic acid, which is suggested by some to help destroy harmful cells such as those that cause cancer.
Purple fruits and vegetables have their own unique benefits, too. Fruits like plum, blackcurrants, and blackberries are packed with antioxidants that are loaded with beauty benefits. They potentially prevent blood cell breakage and destruction of collagen, which is essential for healthy radiant skin. Purple vegetables like aubergine are similarly nutritious – eat them to enjoy loads of vitamin A and flavonoids, which have a host of great natural benefits too!
How can you encourage your kids to eat more fruit and vegetables?
Rainbow Activity is a great little idea to get them excited about their food!
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