Guest blogs   -   29/10/2018

Eat the rainbow!

Colour Yourself Healthy!

When talking fruit and veg, the government advises that we eat ‘Five a Day’. That’s certainly a good start, but if I was the Prime Minister I’d change that to ‘Five Colours a Day’. That way we’d hopefully find ourselves eating more than five different kinds of fruit and vegetables daily, but it would mean we’d also benefit from the additional health-promoting properties of eating naturally pigmented food.

Natural food pigments, known technically as carotenoids, are one kind of an important class of disease-fighting biochemicals with a very suitable (but coincidental) name: phytochemicals! Acting as antioxidants and immune response boosters, these chemicals are believed to be very important in providing protection against cancer and heart disease.

Listed below are some commonly available colourful fruit and vegetables and some of the benefits associated with their pigments.


RED! (For example: Beetroot, cranberries, pomegranate, tomotoes)

Great sources of vitamin A and the antioxidant ‘lycopene’

ORANGE! ( For example: Butternut squash, pumpkin, oranges, swede, peaches)

Great sources of vitamins A and C

YELLOW/WHITE! (For example: Parsnips, turnip, celeriac, chestnuts, garlic, coconut)

Brilliant immune boosters and courses of calcium and iron.

GREEN! (For example: Spinach, cabbage, pears, leeks, brussel sprouts)

These contain chlorophyll which is very important in cleansing the blood.

BLUE/PURPLE (For example: Blackberries, blueberries, aubergine, ‘red’ cabbage) 

These foods provide folate, potassium, and vitamins A and C


~Guest writer Barbara Cox~

Author of Rainbow Recipes
Global Wellness Council Representative
CEO of BcNutrition Ltd
Specialist Health & Wellbeing Consultant at Gather & Gather
Head Nutritionist at Powerwave.tv
Specialist Nutrition Consultant at MucOff for Athletes Performance