Eat a rainbow

Fruit and vegetables fall into five different colour categories: red, purple/blue, orange/yellow, green and white/brown.

Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and some of their health properties.

RED
Red fruits and vegetables are coloured by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our hearts healthy.

PURPLE /BLUE
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.

ORANGE/YELLOW
Carotenoids give this group their vibrant colour. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.

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.

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.

Red

tomatoes, red bell peppers, radishes, strawberries, rhubarb, cherries, red grapes, raspberries, watermelon, red apples, chillies

Purple / Blue

beetroot, red cabbage, brinjal, blackberries, purple grapes, plums

Orange / Yellow

carrots, spanspek, lemons, pumpkin, butternut, pineapple, mango, corn, oranges, naartjies, squash, peaches, nectarines, apricots

Green

spinach, asparagus, avocado, broccoli, peas, green beans, green apples, limes, kiwifruit, lettuce, cabbage, celery, green bell peppers

Brown / White

cauliflower, brown pears, mushrooms, white peaches, garlic, potatoes, sweet potatoes, dates, onions, ginger, parsnips, turnips