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Why we love a Rainbow plate!

Updated: May 12, 2020

Packed full of complex carbohydrates, fibre and nutrients fruit and vegetables are so beneficial to our health. They are low in calories and they contain natural sugars (not refined sugars which cause abrupt fluctuations in blood sugar levels).

When considering what fruit and vegetables to have we really do love a rainbow plate. Full of so many bright and wonderful colours.


Red fruits such as strawberries, raspberries, watermelon and cherries, and vegetables such as red cabbage, kidney beans, beetroot and red capsicum are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and help to keep our hearts strong and healthy.


Purple and blue fruits such as blueberries, blackberries, grapes and plums, and vegetables such as eggplant, purple potatoes and purple asparagus contain the plant pigment anthocyanin which is what gives them their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease. They also contain flavonoids and ellagic acid, compounds that can further reduce the risk of cancer.


Most orange and yellow fruit contain carotenoids which provide them with their amazing colour. Betacarotene is a carotenoid that is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.


Green vegetables such as green capsicum, celery and cucumber and fruits such as green apples, green grapes, limes and kiwi fruits contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.


White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

If you would like any more information regarding rainbow foods please do not hesitate to leave a comment.

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