All fruits and vegetables are high in antioxidants and phytochemicals (plant chemicals). These nutrients have a range of health benefits. Each colour group also has its own unique actions.
Grapes, plums, blackberries, blueberries, eggplant, pomegranates, prunes, purple cabbage, black capsicums, figs, purple kumera, Maori potato. These foods are high in antioxidants such as anthocyanidins, which:
Broccoli, cabbage, Brussels sprouts, silverbeet, spinach, kale, cavalo nero, kiwifruit, green grapes, courgettes, peas, beans, asparagus, avocado, celery, lettuce, leeks. Green foods are good sources of:
Capsicums, all citrus, carrots, pumpkin, golden kumera, apricots, golden kiwifruit, mangoes, peaches, pineapples, squash, butternut pumpkin, persimmons, sweet corn. Yellow and orange foods are high in:
Tomatoes, strawberries, watermelon, cherries, beetroot, cranberries raspberries, rhubarb, blood oranges, guavas, red onions, radishes, red capsicums, red chilli peppers. These foods are rich in:
Eating a rainbow of colours a day is an excellent way of getting a variety of health giving nutrients and bioflavanoids in your diet. Experiment with colours and taste. Try vegetables or fruit that you haven’t tasted before.
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