Have you ever heard the phrase ‘eat a rainbow’? Eating a rainbow refers to eating a colourful array of whole foods throughout the day. And what’s the easiest way to add colour to your plate? With vegetables!
Why colour is important
Plant foods such as vegetables and fruits contain naturally occurring colours. Each colour carries its own set of unique nutrition enhancing and disease-fighting chemicals called phytochemicals. Ensuring your plate is vibrant and diverse with colourful vegetables means you are consuming a wide variety of phytochemicals to support your health.
The different colours and their nutritional benefits
- Red vegetables are coloured by the phytonutrient, lycopene. Lycopene is an antioxidant, meaning it helps protect our cells and can reduce the risk of certain diseases such as prostate cancer. Lycopene also plays a role in cognition and can help support our memory.
- Purple and blue vegetables such as purple cauliflower or eggplant get their colour from anthocyanin. Anthocyanin is also a powerful antioxidant. Anthocyanins protect our cells from damage, as well as promote energy production to help us feel more energetic and focused when we are feeling tired.
- Orange and yellow vegetables get their colour from carotenoids. One of the most common carotenoids is beta-carotene. Beta-carotene is found in orange vegetables like pumpkin or carrots. Beta-carotene is converted to vitamin A when consumed, which helps maintain healthy mucous membranes and supports our eye health. Beta-carotene is also great for our mood as it can help us feel happier and less stressed. Another common carotenoid is lutein. Lutein is stored in the eye and has been found to prevent cataracts and aged-related macular degeneration.
- Green vegetables are special in that they contain a range of phytochemicals including carotenoids, chlorophyll, indoles and saponins, which have cancer-protective properties and can support cell and gut health.
Now you know why eating a rainbow is important, give it a go yourself. Aim to add at least three colours to your plate at each mealtime to best support your health.
Acknowledgement to Nutrition Australia for this content, Eat a Rainbow.
