Sure, adding colour to meals will help you live a healthier life – but why? It’s the colours, they contain phytonutrients. These phytonutrient compounds give the plants their rich colours, particular smells & distinctive flavours. Similarly, to how these things protect the plant’s by essentially strengthening their immune system, they do the same for us. Cool right!
Photo by Nadine Primeau on Unsplash
So, some colours for you – & why they are important to your health & where to find them.
Red
- Rich in lycopene, it scavenges free radicals.
- Strawberries, raspberries, tomatoes, cherries, apples, red onion, beetroot, watermelon, red grapes & red capsicum.
Orange & yellow
- Beta cryptothanxin helps support intracellular communications.
- Carrots, sweet potato, yellow capsicums, oranges, bananas, pineapples, mango, pumpkin, apricots, corn & pumpkin.
Green
- Rich in chemicals like sulforaphane, isocynate, indoles which inhibit the action of carcinogens.
- Spinach, avocados, asaparagus, artichokes, broccoli, kale, brussels sprouts, kiwi fruit, green herbs such as mint, rosemary, sage, thyme & basil.
Blue & purple
- Antioxidant rich & believed to delay aging of our cells.
- Blueberries, blackberries, eggplant, plums, figs, prunes, & purple cabbage.
White & brown
- The onion family contains allicin, a strong antimicrobial. Other foods contain antioxidants such as quercetin.
- Onions, cauliflower, garlic, leek, parsnips, radish, & mushrooms.
You should be aiming for 5 serves of vegetables & 2 serves of fruit, everyday. Need some ideas to get more of your 5 & 2s?
✅ The rule of 2 = Eat 2 serves in the morning, 2 in the afternoon & 2 at dinner
✅ Count snacks = Grab some fruit or munch on veggie sticks
✅ Check that shopping trolley = Mix up those colours, get some of each colour in there
✅ Eating out? = Start with a vege soup, add a salad as a side or fruit salad for dessert
✅ Shop Farmers Markets = Ask the farmer, they probably eat it a lot! Plus, it’s local & fresh, they know what is in season & have some new ideas on how to cook things.
✅ Frozen is OK = Whilst fresh is ideal, frozen is a great plan B…it’s picked & processed immediately, so still super nutritious. Let’s face it, there is not always time for a trip to the farmers market.
Even if the you don’t understand the whys, just remember, colour & variety are a fabulous thing!
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