By having all the colors of the rainbow on your plate you can make sure you are supplying your body with what it needs. So eat a rainbow today and get healthy.

Nature is an amazing thing, it has sorted out exactly what your body needs and delivered it to us colour coded. If you include all the colours of the rainbow in your diet you can stay healthy and make beautiful food as well. Eating by colour could even help you maintain festive fitness. 


Red food contains lycophene and athocyanins which gives the fruit its red colour. Both  lycophene and athocyanins have elevated levels of Vitamin C and lycophene can help with the prevention of breast cancer and prostate cancer.

Red food to include in your diet: watermelon, tomato, pink grapefruit, raspberries, cranberries, strawberries, cherries and red apples.


Purple and blue

Purple and blue food are full of antioxidants- anthocyanins and proanthocyanins. Eat purple or blue fruit  to keep your heart healthy and ensure maximum brain performance. Some research shows that proanthocyanins can help with the prevention of urinary tract infections.

Blue and Purple food to include in your diet: Blueberries, grapes, blackcurrants, plums, eggplant, beetroot.



Green foods are coloured by a special pigment called chlorophyll, leafy greens also contain lutein and zeaxanthin that can help with eye health. Research shows that green vegetables can also help in the prevention of cancer.

Green food to include in your diet: Broccoli, brussel sprouts, Kale, Green cabbage, asparagus, avocado.


Yellow and Orange

Orange foods contain alpha and beta carotene that produce vitamin A, this helps with keeping your bones, eyes and immune system healthy. Many yellow and orange fruits like citrus are a great source of vitamin C.

Yellow and orange food to include in your diet: Citrus fruits, carrots, mangoes, nectarines, pineapple, sweet potato.

As you can see if you include a rainbow of colours in your diet you can make sure you health is maintained and you are functioning at the optimum m level.

Visit our recipes page for great ideas to help you prepare these colourful foods.