We are all looking for ways to improve or create a healthier lifestyle, one of the simplest and most effective strategies is to eat a variety of colourful foods. It is often said that we are what we eat. Nature provides us with the most amazing vibrant fruits and vegetables, each offering their own unique set of nutrients and health benefits. Pay attention to what we fuel our bodies with and bringing in a wide variety of colour into our daily diets can ensure that you are getting a wide range of essential vitamins, minerals and antioxidants.
Red Foods
Red foods are often associated with vitality and energy. They are rich in antioxidants, particularly lycopene, which has been linked to reducing the risk of certain cancers and promoting heart health. Some delicious red options include:
Tomatoes: Packed with lycopene, tomatoes are excellent for your heart and skin. They can be used in salads, sauces, or simply enjoyed as a snack.
Red Bell Peppers: These are not only a great source of vitamin C but also provide a burst of flavour and colour to your dishes.
Strawberries: Loaded with vitamin C and fibre, strawberries are a sweet and healthy choice for desserts and snacks.
Orange and Yellow Foods
Orange and yellow foods are known for their high beta-carotene content, which converts to vitamin A in the body and supports vision and immune function. Some vibrant options include:
Carrots: These crunchy snacks are rich in beta-carotene and can be enjoyed raw, steamed, or in soups.
Sweet Potatoes: Packed with vitamins and fibre, sweet potatoes are a nutritious side dish or the star of a hearty meal.
Mangoes: These tropical delights are a great source of vitamin C and provide a sweet and refreshing addition to your diet.
Green Foods
Green foods are synonymous with health and vitality. They are often loaded with chlorophyll, vitamins, and minerals. Some green superstars include:
Spinach: Rich in iron, calcium, and fibre, spinach can be used in salads, smoothies, or as a side dish.
Broccoli: A cruciferous vegetable, broccoli is packed with vitamins and minerals and can be steamed, roasted, or added to stir-fries.
Avocado: Known for healthy fats, avocados are great for your skin and heart. Enjoy them in salads, sandwiches, or as a topping for your toast.
Blue and Purple Foods
Blue and purple foods are not as common in our diets, but they offer a unique set of antioxidants and nutrients. Incorporate these options for added health benefits:
Blueberries: Rich in antioxidants and vitamin C, blueberries are excellent for brain health and can be added to smoothies, yogurt, or eaten as a snack. I love mine in a Chia pudding.
Eggplant: A versatile vegetable, eggplant is low in calories and high in fibre. Try it in dishes like eggplant parmesan or grilled eggplant slices.
Purple Grapes: Enjoy these as a sweet and hydrating snack, or turn them into a healthy grape salad.
White and Brown Foods
While not as colourful as other options, white and brown foods can still be nutritious when chosen wisely:
Cauliflower: This cruciferous vegetable is low in calories and can be used as a rice substitute or in creamy soups.
Quinoa: A protein-packed grain, quinoa is a great alternative to rice or pasta and can be used in a variety of dishes.
Mushrooms: These fungi are rich in vitamins and minerals and can be added to stir-fries, or enjoyed as a side dish.
Incorporating a variety of colourful foods into your diet is not only visually appealing but also a smart way to promote overall health. Each color group offers a unique set of nutrients and health benefits, making your meals more balanced and nutritious. So, the next time you prepare your plate, think about the rainbow of options available and aim to create a colourful and healthy masterpiece.
Your body will thank you for it!
If you feel you are not eating the rainbow and would like to bridge the gap in your nutrition then I would highly recommend a wholefood Fruits, Vegetables and Berry capsule, which you can purchase here providing you with 30 varieties of wholefood.
