We all know that getting your 5-a-day is important for health (more if you can manage it!), but getting a varied range of fruit and veg is also important, because of the different vitamins and minerals they can offer the body.

When you were younger, the phrase “eat your greens” was commonly bandied about at mealtimes, but it’s just as important to eat your yellows, blues, purples and reds too.

Different colours indicate an abundance of a specific nutrient, as plants get their colour from the phytochemicals which are present. These nutrients can help ward off assorted conditions and diseases, meaning that a varied diet is imperative.

For example, yellow and orange fruits are high in vitamins C and A; greens are full of vitamins K, B and E.

Eating the rainbow is an easy way of getting a lot of vitamins and minerals, and it doesn’t take too much effort, apart from deciding which fruit and vegetables to buy.

Have a look at the table below for some particular health benefits – this list is by no means exhaustive, there are too many fruits and vegetables to put in one blog!

Colour	Fruits/ Vegetable	Nutrients	Possible Health Benefits
White	Bananas Brown Pears Dates White Nectarines White Peaches Cauliflower Onions Potato	Beta-glucan Allicin	Beneficial for heart health Helps cholesterol levels Lowers risk of some cancers
Yellow/ Orange	Lemon Mango Grapefruit Yellow Peaches Yellow Peppers Persimmons Papayas Pineapples Oranges Apricots Carrots Sweet Potato	Beta-carotene Vitamin C Vitamin A Carotenoids Bioflavonoids	Lowers risk of some cancers Helps vision health Helps to keep a healthy immune system Beneficial for heart health Promote collagen formation and healthy joints
Blue/ Purple	Plums Pomegranate Raisins Blueberries Blackberries Blackcurrants Prunes Purple Grapes	Vitamin C Flavonoids Anthocyanin Phenolic (both antioxidants)	Helps urinary tract health Helps memory function Promotes health ageing Lowers risk of some cancers Fight inflammation Boost immune system activity
Red	Cherries Cranberries Raspberries Strawberries Red Pepper Watermelon Red Apples	Lycopene Anthocyanin	Helps memory function Lowers risk of some cancers Helps urinary tract health Beneficial for heart health
Green	Avocado Green Apples Green Grapes Broccoli Kale Sprouts Peas Courgettes Broad Beans	Chlorophyll Lutein Indoles Folic Acid Vitamin C Vitamins K Vitamin B Vitamin E	Forms strong bones and teeth Lowers risks of some cancers Fight harmful free radicals Helps vision health

When looking at what meals I’ll be making throughout the week, especially when it comes to lunches, it’s really great to see what different colours I can get. If you’re stuck in a bit of a nutrition rut, then challenging yourself to eat the rainbow could get you trying and eating new things.

I’d love to see photos of your most colourful meal!

If you have any questions or feedback, please feel free to get in touch via email or Facebook