Given our sedentary lifestyles, we end up skipping wholesome fruits and veggies in our daily diets. Well this is wrong! There is a reason why we’re asked to have a colourful meal with all the colours in the rainbow in our bowl. We miss out on the health benefits these vegetables and fruits have. Have you ever realised that? They boost maximum nutrition. Here are some of the benefits of including many different colours on your plate.


Red fruits and vegetables have phytochemicals like lycopene and anthocyanins which help protect against certain cancers, lower risk of diabetes, support eye health, and improve skin appearance. These foods include tomatoes, watermelon, red peppers, strawberries, raspberries and pink grapefruit.

Orange and Yellow

orange yellow food

IIf you have been gorging on bright orange and yellow foods, you are in for a surprise! These foods have those colors due to alpha and beta carotene, which in the body are converted into vitamin A. This helps support eye health, strong joints and bones, immune function and decreases risk of various cancers and heart disease. Eat a lot of carrots, have lemons, oranges, tangerines, mango, sweet potatoes, apricots, cantaloupe, pumpkin, butternut squash and acorn squash.

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green meals
Full of chlorophyll and antioxidants, green vegetables are a host of different health benefits. They clear out toxins from the body, which means lowering risk of cancer, supporting digestive enzymes and absorption of nutrients, increasing energy,  boosting the immune system and faster tissue healing. Green food includes broccoli,
kiwi, lettuce, kale, spinach, arugula, mixed greens, brussels sprouts, green cabbage and zucchini.

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Blue and Purple

blue purple
How do they have deep colours? These foods have anthocyanins and proanthocyanidins, therefore they are super charged with antioxidants. Amazing for promoting heart and brain function (specifically memory), they help in cellular strength, and for reducing inflammation all over the body. Gorge on a lot of blueberries, cranberries, eggplant, plums, radhishes, grapes and more.

White Foods

Yes we know that white is not colourful but it does balance the plate right? White fruits and veggies support bone health, they help in lowering cholesterol and reduce inflammation, protect against certain cancers, and balance hormones. What you can do is incorporate more white foods into your diet by eating more of cauliflower, bananas, potatoes, onions and garlic.

So pick your kind of food and make your plate.