Eat The Rainbow

Thu, 05 Jan 2017

Growing up, we’re all told to eat our greens, but don’t be colour-blind when it comes to choosing fruit and veg. The colour of vegetables indicates a whole wealth of nutrients and vitamins, here’s our cheats guide:

Tomato Chorizo Chickpea Soup

Kale, chorizo and chickpea soup

Red

Red veggies are coloured by natural plant pigments called lycopene, an antioxident found in tomatoes. Red vegetables are rich in this antioxident which is known for its ability to combat heart disease and even in the treatment of some cancers.

Load up on:
Red peppersTomatoes
Radishes
Red-skinned potatoes, like roosters

Delicious homemade sweet potato wedges on a plate.

Sweet potato wedges

 

Orange and Yellow

Orange vegetables like sweet potatoes and carrots contain beta-carotene, a natural antioxidant being studied for its role in enhancing the immune system.

Load up on:
Sweet  potatoes
Summer courgette
Carrots
Butternut squash

Bacon, Spinach & Blue Cheese Tart; bord bia recipe

Bacon, spinach and blue cheese tart

Green

Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.

Load up on:
Broccoli
Spinach
Green beans
Green peppers

beetroot_feta_walnut_salad_recipe; salad_recipe; i_love_cooking_salad

Beetroot, feta and candied walnut salad

Blue/Purple

The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.

Load up on:
Aubergine
Beetroot
Blue potatoes

french onion soup

French onion soup

Brown/White

White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

Load up on:
Onions
Scallions
Leeks

 

Feature photo credit via photopin

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