EAT THE RAINBOW
How many colours can you eat?
Eating a variety of colourful fruits and vegetables supports your health by providing essential nutrients, antioxidants, and vitamins. Each colour group offers unique benefits for your body. Here’s a breakdown of what each colour provides, along with recipes to help you enjoy more of these vibrant foods. Download our guide and keep it in your kitchen as a reminder of the rainbow’s powerful benefits!
Red: Rich in Antioxidants & Heart Health
Red fruits and vegetables are packed with antioxidants, particularly lycopene, which is known for its heart-protective qualities. They also provide vitamin C, which supports immune health and skin vitality.
Benefits: Supports heart health, boosts immunity, fights inflammation, promotes healthy skin.
Examples: Tomatoes, strawberries, red peppers, raspberries, watermelon, cherries.
Recipe: Spicy Roasted Red Pepper Soup
2 red bell peppers
1 onion, chopped
2 garlic cloves, minced
1 can (400g) diced tomatoes
4 cups vegetable broth
1 tsp smoked paprika
Olive oil, salt, and pepper
Roast the peppers in the oven at 200°C (400°F) for 20 minutes or until charred. Peel the skin and remove seeds.
Sauté the onion and garlic until soft. Add the roasted peppers, tomatoes, broth, and paprika. Simmer for 20 minutes.
Blend until smooth, then season with salt and pepper to taste.
Orange: Immune Boosting & Vision Health
Orange foods are rich in beta-carotene, which the body converts into vitamin A. This vitamin is essential for good vision, skin health, and a strong immune system.
Benefits: Improves vision, supports immune function, promotes skin health, boosts energy.
Examples: Carrots, sweet potatoes, oranges, pumpkin, butternut squash, mangoes.
Recipe: Sweet Potato & Carrot Curry
2 sweet potatoes, peeled and diced
3 carrots, peeled and sliced
1 onion, chopped
2 garlic cloves, minced
1 can coconut milk
1 tbsp curry powder
1 tbsp olive oil
Salt and pepper to taste
Sauté the onion and garlic in olive oil until soft.
Add the sweet potatoes, carrots, and curry powder. Cook for a few minutes.
Pour in the coconut milk, add salt and pepper, and simmer for 20 minutes until vegetables are tender.
Yellow: Vitality & Digestive Health
Yellow foods are full of vitamin C, which is essential for immune health and collagen production, as well as potassium for heart and muscle function. Many yellow foods also contain fibre, which aids digestion.
Benefits: Supports digestion, boosts immunity, promotes heart health, helps skin repair.
Examples: Bananas, corn, yellow peppers, lemons, pineapple, yellow squash.
Recipe: Lemon Ginger Detox Smoothie
1 banana
1 cup pineapple chunks
1 tbsp fresh ginger, grated
Juice of 1 lemon
1 cup coconut water
Blend all ingredients until smooth. Drink in the morning for a refreshing boost!
Green: Detox & Anti-Inflammatory
Green foods are packed with fibre, chlorophyll, and anti-inflammatory compounds that help cleanse your body, fight disease, and protect your cells.
Benefits: Detoxifies the body, reduces inflammation, supports liver health, aids digestion.
Examples: Kale, spinach, broccoli, peas, cucumbers, avocados, kiwi.
Recipe: Green Detox Salad
2 cups spinach
1 avocado, diced
½ cucumber, sliced
1 cup peas, steamed
¼ cup pumpkin seeds
1 tbsp olive oil
Juice of 1 lemon
Toss all ingredients together in a bowl. Drizzle with olive oil and lemon juice, season with salt and pepper, and enjoy!
Blue/Purple: Anti-Aging & Brain Health
Blue and purple foods are rich in anthocyanins, which have powerful anti-aging and brain-boosting properties. They also support heart health and reduce inflammation.
Benefits: Improves memory, reduces inflammation, promotes heart health, fights ageing.
Examples: Blueberries, aubergine, purple cabbage, blackberries, plums, purple grapes.
Recipe: Blueberry Avocado Smoothie
1 cup blueberries (fresh or frozen)
½ avocado
1 cup almond milk
1 tbsp honey
Ice (optional)
Blend all ingredients until smooth and enjoy immediately!
Indigo: Relaxation & Better Sleep
Indigo coloured foods are rich in antioxidants that promote relaxation and better sleep, helping to reduce stress.
Benefits: Promotes relaxation, improves sleep quality, fights stress.
Examples: Eggplants, blackberries.
Recipe: Indigo-Infused Smoothie
1 cup blackberries (fresh or frozen)
½ cup almond milk
1 tsp honey
Ice (optional)
Blend all ingredients until smooth and enjoy a relaxing evening drink!
Violet: Anti-Inflammatory & Heart Health
Violet foods possess anti-inflammatory properties and are beneficial for heart health, helping to fight off free radicals.
Benefits: Reduces inflammation, supports heart health, promotes healthy aging.
Examples: Purple cabbage, plums, eggplant, purple grapes.
Recipe: Purple Cabbage Slaw
2 cups purple cabbage, shredded
1 carrot, grated
1 tbsp olive oil
2 tbsp apple cider vinegar
Salt and pepper to taste
Mix all ingredients in a bowl and toss until well combined. Enjoy as a refreshing, heart-healthy side dish.
Eat the Rainbow Tip:
The more colours you add to your plate, the more variety of nutrients your body receives. Aim for at least three colours at every meal for maximum health benefits. By adding these colourful foods to your diet, you’ll not only support your well-being but enjoy a variety of delicious flavours along the way!
