When you try to live a healthy lifestyle, it is often related to good food habits and there is a colourful way for you to achieve this goal. Adding “rainbow food” to your diet plan is a fun and healthy option. As the name suggests, each food has a particular pigment or Phytochemical and eating a variety of these foods provides the body with specific nutrients. These phytochemicals are antioxidants that help boost immunity by fighting against toxins in the body. Adding these foods to your diet may aid your overall sense of physical and mental well-being and of course there is the enjoyment of eating a colourful plate of food.

Red: Apple, pomegranate, strawberry, watermelon, beetroot, cherry, red grapes, rhubarb, tomato, red pear, red chili pepper, red onion, and red potatoes.

Some of these red-coloured foods contain lycopene, a phytochemical that acts as an antioxidant. It is considered beneficial in fighting against specific types of cancers, heart diseases, and burning caused by the sun. The red colour present in these foods may reduce the risk of muscular issues.

Orange: Apricot, mango, orange, peach, carrot, and pumpkin.

The carotenoids in these foods are phytochemicals that give the colour orange to these fruits and vegetables. Research shows they support the body in maintaining healthy eyes, along with giving the needed boost to the immune system.

Yellow: Banana, pineapple, lemon, mango, melon, yellow tomato, sweetcorn, yellow beetroot.

These foods contain Beta carotene and cryptoxanthin which gives a Yellow colour to these fruits and vegetables and some studies have suggested they may decrease tissue degeneration associated with ageing, reduce cancer risks and help in lowering blood pressure and LDL (bad cholesterol).

Green: Cucumber, green apples, avocado, celery, green grapes, kiwi, coriander, mint, spinach, lettuce, leafy greens, peas, beans, capsicum, broccoli.

This rainbow food colour is rich in iron, chlorophyll, and folate, making it a perfect option for those who feel weak. Green leafy vegetables have ample
amounts of folic acid, and iron, along with vitamin C, a powerful antioxidant that also reduces ageing.

Blue and Purple: Black currant, dried plums, raisins, blackberry, blueberry, prunes, eggplant, purple carrot, purple potato, purple cabbage.

Blue and purple foods have many nutrients such as flavonoids, lutein, ellagic acid, and quercetin that are said to aid in maintaining digestion, retinal health, boosting the function of the immune system, lowering LDL cholesterol, and absorbing vital minerals.

White: White peach, cauliflower, mushrooms, potato, onion, ginger, garlic, white corn.

Although these are not a part of rainbow food colours, these fruits and vegetables are rich in dietary fibre and support the immunity and circulatory system and have antioxidant-containing flavonoids. Studies show they may be beneficial in reducing cholesterol levels, blood pressure and lower the risk of some cancers.

There are many ways our bodies can benefit from the nutrients, minerals, vitamins, and phytochemicals found in the rainbow diet. They are all important for our physical and mental health. Incorporate these foods in your diet plan, stay healthy, take good care of yourself and eat the rainbow each day!