Eat a Rainbow!
Eating foods varying in colour during each meal can help ensure you and your child get the range of nutrients required to stay healthy.
Fruit and vegetables contain hundreds of colourful phytochemicals that act as antioxidants which help cleanse the body of free radicals before they can do any harm.
Red fruit and vegetables may help fight cancer, keep the heart healthy, improve vision and memory and prevent urinary tract infections.
Red fruits and veg:
- red peppers
Blue / Purple
Blue / purple fruit and vegetables contain anthocyanins. Good intakes of anthocyanins have been linked to improving balance, co-ordination and short-term memory in old age and can improve blood-vessel strength.
Blue / purple fruits and veg:
- red cabbage
orange fruits contain carotenoids such as beta-carotene and beta-cryptoxanthin, antioxidants that protect your skin from ultraviolet damage and build new cells. The body converts Beta-carotene to vitamin A – good for vision in dim light and maintaining the skin and cells that line the airways and the digestive and urinary tracts.
Orange fruit and veg:
- butternut squash
- orange peppers
- sweet potatoes
Green fruit and veg are coloured by a pigment called chlorophyll. Many greens are good sources of two carotenoids called lutein and zeaxanthin which is good for skin hydration, elasticity and healthy eyes.
Leafy greens are also rich in vitamin E which strengthens cell membranes.
Green fruit and veg:
- leafy greens such as; kale, rocket,spinach, lettuce, watercress, brussel sprouts, leafy cabbage
- peas, sugar snap peas, mange tout
- green peppers
- kiwi fruit
Yellow fruit and veg provide sources of beta-cryptothanxin, a phytochemical that helps with vitamin and mineral exchange between cells. It may also help prevent heart disease.
Yellow fruit and veg:
- yellow peppers