Colour Me Healthy : A Rainbow of Nutrients

Let’s just look past your usual greens for a minute. While we all know kale, spinach and broccoli are amazing for you, eating a diet rich in fruits and vegetables of a variety of different colours reduces the risk of chronic disease and illness. As well as being low in fat and calories, each group of coloured fruits and vegetables offers unique health benefits including important sources of nutrients that are vital to our health.


We’re taking a closer look at the delicious array of produce hitting the shelves this spring. Raw food enthusiasts, Raw Blend talk us through the benefits:

Red/Purple Group

The fruits and vegetables that fall under the red/purple group, like grapes, red wine, grape juice, cranberries, blueberries, blackberries, strawberries and red apples all contain antho-blood-clot formation.

Red Group

Red fruits and vegetables like tomatoes, pink grapefruit and watermelon, contain the phytonutrient lycopene, which may prevent heart disease, lung disease and prostate Cancer.

Orange Group

Included in the orange group are carrots, mangoes, apricots, cantaloupes, pumpkin, acorn squash and sweet potatoes. All high in alpha and beta carotene, these foods may prevent cancer by blocking cell damage caused by oxidation.

Orange/Yellow Group

This group targets the prevention of heart disease and includes the nutrient beta cryptothanxin. Included in the orange/yellow group is orange juice, papayas, tangerines, peaches and nectarines.

Yellow/Green Group

Here’s the group that includes spinach, mustard greens, turnips, collard greens, yellow corn, green peas, avocado and honeydew melon. Because these are the whole foods that contain lutein and zeaxanthin which target the eyes, they may help prevent cataracts and age-related macular degeneration.

I love to spiralize my veggies to replace pasta or add extra colour to salads. Look out for heirloom carrots, yellow and green zucchinis, and golden beetroot for awesome colour, vitamins and minerals.

Don’t forget to add fruit to your main meals too – blueberries are great in salads, or add some delicious blood orange segments to your next spring chicken dish.






What’s your favourite way to eat a rainbow? Let me know in the comments below!

About Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also writes for national health magazines, has launched a range of Protein Ball Mixes: Fit Mixes, and is the author of Love Move Eat (Bauer Media, 2017).

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