‘Eat the Rainbow!’ It’s a phrase we hear again and again in the health and wellness world – but knowing why it’s so important can help us to make it more of a priority.
Eating colourfully will provide us with a diverse range of nutrients and encourage the growth of beneficial bacteria in our gut. Prioritising gut health not only helps to aid digestion but can impact our mental health too – it is where 90 – 95% of our feel good hormone ‘serotonin’ is produced.
As well as this, 70% of our immune cells live in our gut, meaning a healthy gut can lead to a healthy functioning immune system - another reason to make colourful food a priority!
Colourful fruits and vegetables contain phytonutrients which work to travel through our body to lower inflammation and phytochemicals which are key to good health. The more vibrant the colour the better.
Different colours keep things exciting too, and make our meals more interesting and inviting. So, rather than heading to the same aisle each time you visit the supermarket, why not mix it up and opt for a more diverse range of colours. Challenge yourself to change the vegetables on your shopping list each week; rather than buying the multipack of red peppers, could you go for the 3 different colours? Each of which bring different benefits.
Make note of the colours you have consumed - if one week you notice you’re lacking in a certain colour, aim to add it in the following.
Remember, recent recommendations suggest aiming to consume 30 different plant sources each week – if we’re trying to reach this goal, eating colourfully shouldn’t be a problem!
Colours and their benefits:
Red
Potential benefits: Red fruit and vegetables could contribute to supporting heart health!
Foods include: Red peppers, Red onions, Beetroot, Cabbage, Radish, Tomatoes, Strawberries and Pomegranate
Garden recommendation for upping your consumption of red fruit and veg: Glow Juice or Rainbow Hash
Yellow
Potential benefits: Yellow fruit and vegetables could help to improve circulation, and contain beta-carotene which can contribute to eye health.
Foods include: Sweetcorn, Yellow peppers, Bananas, Lemons, Mango, Summer squash, Yellow courgette
Garden recommendation for upping your consumption of yellow fruit and veg: Chickpea Scramble, Vegetti or Om Love smoothie
Orange
Potential benefits: Orange fruit and vegetables are rich in Vitamin C and could work as a great way to support the healthy functioning of your immune system.
Foods include: Carrots, Sweet potato, Tangerines, Orange Peppers, Squash
Garden recommendation for upping your consumption of orange fruit and veg: Buddha Bowl, Roasted Sweet Jacket or Thrive Juice
Green
Potential benefits: Green fruit and vegetables are rich in antioxidants and contain anti inflammatory properties.
Foods include: Courgette, Leafy greens, Broccoli, Asparagus, Peas, Avocado, Green peppers, Celery and Cucumber
Garden recommendation for upping your consumption of green fruit and veg: Supergreen Omelette, Good Morning Greens, Green Peace smoothie, Energise or Alkalise juice.
Blue / Purple
Potential benefits: Purple fruit and vegetables also contain antioxidants and anti inflammatory properties and some evidence suggests these foods can be beneficial for aging
Foods include: Blueberries, Blackberries, Aubergine, Figs, Olives, Purple potatoes
Garden recommendation for upping your consumption of purple fruit and veg: Acai Bowl and Purple Rain smoothie
White
Potential benefits: White fruit and vegetables can be fibre rich and could have the potential to lower cholesterol
Foods include: Mushrooms, Chickpeas, White onion, Cauliflower, Parsnips, Garlic, Fennel
Garden recommendation for upping your consumption of white fruit and veg: Porridge, Cauli tacos or Chickpea scramble
If you’re looking to add a wide variety of colour into just one meal, our Garden breakfast or Salad bar would be an absolute go to!
Which colour do you find trickiest to include? Can you add it to your shopping list this week?
Holistic Health Coach - Anna Whyte
The ‘Wellness with Anna’ philosophy focuses on taking a more balanced and holistic approach to health. Often, the tools needed to make a lasting change are already in your toolbox. I offer client led guidance in order to support the progress of an individual working to meet their personal wellness goals. I will not diagnose, treat or take responsibility for bringing about wellness change, but direct, listen and support development. We work together on a journey to make health a main priority, both physically and mentally.