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