Eat a Rainbow – and here is why!

Did you know the colour of fruits and vegetables are important to your health! Find out what's in a colour.

We often hear people tell us to Eat a Rainbow – and here is why!

Eating a rainbow refers to eating a range of coloured fruits and vegetables so we can ensure to receive a variety of nutrients. There are five different colour categories for fruits and vegetables with their own unique set of disease fighting chemical called phytochemicals. Research shows us that phytochemicals have antioxidant properties that help decrease the risk of many diseases, such as strengthening the immune system, reducing inflammation, preventing DNA damage and helping DNA repair, and slowing cancer cell growth.

Phytochemicals give fruits and vegetables their vibrant colour and help deliver some of their healthy properties. The colour categories include red, purple/blue, orange/yellow, green and brown/white.  

Try to eat a rainbow of colour each day you to get the full range of health benefits.

  • red foods – like tomatoes and watermelon. These contain lycopene, which is thought to be important for fighting prostate cancer and heart disease
  • green foods – like spinach and kale. These contain lutein and zeaxanthin, which may help protect against age-related eye disease
  • blue and purple foods – like blueberries and eggplant. These contain anthocyanins, which may help protect the body from cancer
  • white foods – like cauliflower. These contain sulforaphane and may also help protect against some cancers.

If you need inspiration, check out our Try for 5 vegie recipes. 

Plus, we have plenty of healthy, nutritious and delicious recipes – from snacks, breekie, lunch and dinner ideas.

Nutrition NSW is proudly supported by NSW Health.