We are no strangers to infamous sayings such as “an apple a day keeps the doctor away” or “you are what you eat” which were devised to promote healthy eating from an early age. 

But, there’s one that needs a little more looking into - “eat the rainbow.”

We have always been encouraged to load our plates with a hefty amount of fruits and vegetables, but as with quantity, diversity also matters. It is easy to settle into our comfort zone and purchase foods that we are familiar with, don’t have to prepare with much thought and ones that we know we’ll enjoy for certain. But this way, we’re missing out on essential nutrients as well as exciting flavour profiles!

“Eat the rainbow” entails incorporating a wide variety of fruits and vegetables, all of which are packed with specific nutrients, vitamins and minerals that offer multiple health benefits including reducing the risk of chronic diseases, heart disease and diabetes, strengthening the immune system and even improving vision.

Research suggests that consuming fruits and vegetables of a specific colour can reduce the risk of ailments in certain areas of the body. A study demonstrated that women who had more than one serving of citrus fruits a day, were at a lower risk of endometriosis by 22% compared to those consuming less than one serving a week. Another study showed that for each 25-gram per day increase in the intake of deep orange fruit and vegetables, there was a 26% lower association with coronary heart disease, and in particular carrots were their largest contributor. 

It is due to the phytonutrients (usually carotenoids and flavonoids/anthocyanins) that are developed naturally within these plants or foods that provide us with the nutrients we need. These components are also responsible for giving foods their unique aroma and taste, whether they are whole grains, herbs, nuts or fruits and vegetables, making them available in various shades of the rainbow.

RED
The rich red colour in foods like beetroot, red peppers, red onions, cherries, tomatoes and pomegranates all contain a compound called lycopene which is a carotenoid. Lycopene in particular, is known to be beneficial for our heart, skin, eye and brain health. Red fruits and vegetables also contain anthocyanins, a compound that helps with immune health, collagen production (which is vital for muscle and bone structure) and cholesterol management. 
Consuming red fruits and vegetables can help reduce prostate and breast cancer risks, increase brain function and can also contribute to stroke prevention.

ORANGE
One of the most common carotenoids is beta-carotene, which can be converted to vitamin A in the body. This is abundant in orange foods such as carrots, mangoes, oranges, pumpkin and sweet potato. These fruits and vegetables are known to protect your nervous system as well as boost eye, heart and skin health. They also reduce the risk of heart disease and inflammation and strengthen the immune system. In addition, a component in turmeric called curcuminoids is responsible for the management of arthritis, anxiety as well as inflammatory conditions.

YELLOW
Most fruits and vegetables that are yellow such as golden apples, bananas, pineapple and lemons, are anti-inflammatory due to carotenoid compounds such as lutein and zeaxanthin present in them. These particularly aid in keeping eye-related diseases such as cataracts at bay. They also help in improving vision overall, especially in dim light conditions. 

GREEN
Although most of us shy away from eating our greens, these foods are especially vital for our health as they contain indoles and isothiocyanates, which may help prevent cancer. Foods such as avocados, broccoli, spinach, arugula, and green bell peppers, are all great sources of fibre, potassium and vitamins A, C, E and K. Green foods tend to have anti-inflammatory properties, are great for gut health, and promote multiple benefits for the liver, heart, skin and immune system. 

BLUE AND PURPLE
A majority of these foods such as purple cabbage, eggplants, grapes and blueberries contain anthocyanins and antioxidants, which are associated with improved brain health and memory. They offer multiple health benefits ranging from anti-inflammatory and eye health to cardiovascular health as well as anticancer properties. Moreover, they help with lowering blood pressure and reduce the risk of stroke and heart disease. 

It is recommended to consume fresh foods of various colours every day, with more than one serving of a different coloured vegetable. It may seem daunting to ensure you aren’t lacking in any of the nutrients, but as it becomes a habit, it won’t seem like much work at all. Besides, your mental and physical health will thank you in the long run. 

Try switching out the crackers for carrot or celery chips paired with a cheesy dip. Grilling vegetable skewers is a fun way to enhance their rich flavour from within, and there is little that can go wrong with a warm bowl of soup that can hold an array of nature’s edible colours and flavours. If you are more of a sweet tooth, fresh mango smoothies can be your next best friend and a cold yoghurt pot topped with berries and nuts will fix that 11 AM snack craving.

With a handful of ingredients, you can create a dish honouring Earth’s bounties as well as your health. Healthy eating doesn’t amount to restricting yourself to a meal of sloppy leaves that you don’t enjoy. Get experimental, play with your food, and indulge in other shades of the rainbow!