The Benefits of a Colourful Plate of Food
The phrase “eating the rainbow” refers to the practice of eating a variety of fruits and vegetables in a variety of colours. Each colour of fruit or vegetable contains different nutrients, so eating a variety of colours ensures that you are getting a wide range of nutrients: carbohydrates, protein, fats, fibre, vitamins, minerals, antioxidants, carotenoids, and phytochemicals.
Antioxidants are substances that prevent damage to cells from highly reactive, unstable molecules called “free radicals.” A balance between antioxidants and free radicals in our body is important for health. If not kept in check, free radicals lead to cell damage linked to a variety of chronic diseases.
Carotenoids are pigments in plants, algae, and photosynthetic bacteria. These pigments produce the bright yellow, red, and orange colors in plants, vegetables, and fruits. Carotenoids act as a type of antioxidant for humans.
Phytochemicals are naturally occurring compounds in plant foods such as fruits, vegetables, whole grains, beans, nuts and seeds. In laboratory studies, many phytochemicals act as antioxidants, neutralizing free radicals and removing their power to create damage.
Benefits
There are many benefits to eating the rainbow. Some of the benefits include:
- Improved vision: Fruits and vegetables that are rich in carotenoids, such as carrots, sweet potatoes, peppers, and cantaloupe can help to improve vision.
- Decreased inflammation: Fruits and vegetables that are rich in antioxidants can help to decrease inflammation in the body. Inflammation is a major risk factor for many chronic diseases, such as heart disease, stroke, and cancer.
- Reduced risk of chronic diseases: Eating a diet rich in fruits and vegetables has been linked to a reduced risk of chronic diseases, such as heart disease, stroke, type 2 diabetes, and some types of cancer.
- Strengthened immune system: Fruits and vegetables are a good source of vitamins and minerals that are essential for a strong immune system. Eating a diet rich in fruits and vegetables can help to protect you from getting sick.
Tips
If you want to start eating the rainbow, here are a few tips:
- Make sure that you include a variety of colours of fruits and vegetables in your meals and snacks.
- Try to eat at least five servings of fruits and vegetables per day.
- Choose fruits and vegetables that are in season. An option is to subscribe to a regular fruits and vegetables box from suppliers like Oddbox and Wonky Veg, or buy the boxes now sold in Lidl and Sainsbury’s that help reduce food waste.
- Frozen and canned fruits and vegetables are good options too. They can be cheaper and easier to store than fresh produce.
- Prepare fruits and vegetables in a variety of ways to keep them interesting: air-fry, grill, mash, pickle, roast, sauté, smoothie, steam, stir-fry, tempura, etc. Just try not to boil them to death… unless making soup!
Pick from the palette!
Eating the rainbow is a simple way to improve your health. By eating a variety of fruits and vegetables, you can get the nutrients you need to stay healthy and prevent chronic diseases.
Here are some examples of fruits and vegetables by colour:
- Red: tomatoes, red peppers, raspberries, watermelon.
- Orange: carrots, sweet potatoes, cantaloupe, mangoes.
- Yellow: bananas, lemons, yellow peppers, pineapples.
- Green: broccoli, spinach, kale, green beans.
- Blue/purple: blueberries, aubergines, purple cabbage, blackberries.
- White: cauliflower, onions, garlic, potatoes.
No matter what your favorite colour is, there is a fruit or vegetable out there that is packed with nutrients. So get creative and start eating the rainbow today!
Scholarly articles on “eating the rainbow”:
DM Minich – J Nutr Metab, 2019 – PMC
Laura M. König, Julia E. Koller, Karoline Villinger, Deborah R. Wahl, Katrin Ziesemer, Harald T. Schupp, and Britta Renner – Nutrients, 2021 – PMC