Eating Rainbows – Multi-Coloured Nutrition

Jul 13 2024

We are foodies of course. You can’t produce one of the best olive oils in the world without also appreciating all types of food – even chocolate cake!

Knowing what goodness nature has put into the ingredients on our plates informs our choice of foods and our diet. This rainbow concept makes perfect sense and adds a beautiful range of colours to our menu. They also make for great plate presentation.

What is the rainbow concept about in fruit and vegetables?

Fruit and vegetables have many colours and the five main groups are:

Green, Orange & Yellow, Red, Brown & White, Blue & Purple

Each colour group contains a different range of phytochemicals – substances that occur naturally in plants and which have health-giving and disease-fighting properties. They are also responsible for the different colours.

Green

Green includes Artichokes, Asparagus, Avocados, Broccoli, Cabbage, Celery, Cucumber, Extra Virgin Olive Oil, Green apples, Green beans, Green peppers, Green grapes, Honeydew melon, Kale, Kiwifruit, Kohlrabi, Leeks, Lettuce, Limes, Peas, Spinach, Swiss chard, Watercress – and more

Just a fraction of what green vegetables contain are substances like saponins, indoles and carotenoids, which fight cancers. Leafy greens have a special sugar that feeds the “good” bacteria in our gut and protects from pathogens. They are also rich in folic acid (vitamin B9) that is great for pregnant women.

EVOO (extra virgin olive oil) is especially welcomed by vegans and vegetarians. Find out why in this article. You can see its nutrition profile too.

Orange and Yellow

Beta-carotene gives the orange and yellow colours. It is converted to vitamin A by our bodies, helping formation of hormones and great for healthy eyes too.

Choose these: Apricots, Butternut squash, Cantaloupe melon, Carrots, Corn, Grapefruit, Lemons, Mangoes, Nectarines, Orange Peppers, Oranges, Peaches, Pineapples, Pumpkin, Rockmelons, Squash, Sweet potatoes, Yellow dragon fruit.

Red

The red list includes things like Cherries, Chillis, Jambu, Radishes, Rambutan, Raspberries, Red bananas, Red berries, Red peppers, Rhubarb, Strawberries, Tomatoes, Watermelon.

Lycopene gives the red colour, helps reduce cancer risks and is good for heart health. Our bodies absorb best when it is cooked, as in a nice tomato sauce.

Brown and White

These include Bananas, Brown pears, Cauliflower, Dates, Dragon fruit, Garlic, Ginger, Mushrooms, Onions, Parsnips, Potatoes, Turnip, White peaches.

Did you know that potatoes are a great source of vitamin C and potassium?

Anthoxanthins are natural pigments and produce white and cream colours. They are powerful antioxidants and are believed to help prevent damage to cells in our body.

Blue and Purple

Asparagus, Beetroot, Blackberries, Blueberries, Eggplant, Plums, Purple, Purple cabbage, Purple grapes and Red cabbage are some of the most popular of these fruit and veg.

Anthocyanins also produce these darker colours.