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We all know that fruit and vegetables are good for us, but it is important to include these foods in a variety of different colours. Don’t stick to the same types day in and day out. Each different colour fruit and vegetable contains specific nutrients, and the combined effect provides the best all-around health benefits.

PURPLE

These foods include nutrients such as resveratrol, anthocyanidins, lutein, flavonoids, fibre and vitamin C. These nutrients increase immunity and fight inflammation. They are also associated with improved cognitive and heart health and support arterial function. These
nutrients have been shown to discourage tumour growth and limit the activity of cancer cells.

RED

Red fruits and vegetables are rich in lycopene and ellagic acid. These nutrients support prostate health and decrease the risk of prostate cancer, inhibiting tumour growth. These nutrients also promote cell health and reduce LDL cholesterol and blood pressure.

YELLOW

These foods contain alpha and beta-carotene, flavonoids, lycopene, vitamin C and potassium. This group is associated with eye health, improved immune function, healthy growth and development. They have also been shown to improve skin hydration and prevent dryness and ageing.

WHITE

Foods falling into the white group contain allicin, quercetin, EGCG, SDG and lignans that provide powerful immune boosting activity. These nutrients activate natural killer B and T cells that reduce the risk of certain cancers and balance hormone levels. This group of fruits and vegetables also maintains healthy bones, supports arterial function and improves circulatory health.

GREEN

Green fruits and vegetables are high in isoflavonoids, isothiocyanate, EGCG, lutein, fibre, calcium, folate, vitamin C and beta carotene. These nutrients have an active role in cell health, support arterial function and boost lung and liver health and function. These foods
have been shown to boost immunity and digestion.

 

PURPLE

RED

YELLOW

WHITE

GREEN

Fig Watermelon Lemon Onion Cabbage
Grape Pink
grapefruit
Pineapple Mushrooms Collard greens
Blueberries Guava Corn White kidney
beans
Spinach
Mulberries Pomegranate Papaya Parsnip Green pepper
Red cabbage Radish Squash Garlic Watercress
Black current Raspberries Tangerine Cauliflower Lettuce
Eggplant Strawberries Sweet potato Black-eyed
peas
Baby marrow
Black beans Cherries Apricot Pear Broccoli
Plums Tomato Carrot Potato Brussel
sprouts
Beetroot Red apple Orange White peach Green beans
Blackberries Cranberries Granadilla Banana Soybeans