The best way to get all the vitamins, minerals and nutrients you need is to make your plate colourful. By consuming colourful fruits and vegetables daily, you are able to feed your body with an optimum diet for optimal health. Different colours offer different essential vitamins and nutrients so to achieve the perfect plate, it is important to have a variety selection of fruits and vegetables.

Orange: Carrots, mandarin, sweet potatoes, mango, pumpkins etc

• High in vitamin C and E. Contains beta carotene, a natural antioxidant that enhances your immune system.

Yellows: Squash, pineapple, lemon, corn, banana, papaya etc

• High in essential vitamins and carotenoids. Pineapple is also rich in vitamin C and natural enzyme bromelain, that aids in digestion.

Reds: Tomatoes, cherries, strawberries, pomegranates, beets etc

• Contains lycopene, a powerful antioxidant that may reduce the risk of selected cancers.

Greens: Broccoli, asparagus, kale, cucumber, kiwis, avocados etc

• High in antioxidant and essential vitamins that helps protect against diseases and supports heart health, eye health and may lower the risk of most cancers. Green foods are also high in fiber which promotes healthy gut bacteria, aids digestion, and regulates blood sugar.

Blues and purples: Blueberries, eggplants, plums, grapes, raisins etc

• (Anti cancer) Anthocyanins, phytochemicals responsible for the blue colour in fruits and vegetables help to defend against harmful carcinogens (substance that can cause cancer). They are also known to increase brain function, helps with memory and promote healthy aging.

White: cauliflower, mushroom, garlic, onion, potatoes etc

• Help lower cholesterol, blood pressure, and the risk of cancer. They can also aid with digestion, immunity, and promote heart health. Mushrooms particularly, contains Vitamin D and selenium may help prevent heart disease. Anthoxanthins: Compounds that may have anti-inflammatory, anti-cancer, and heart-protective effects.

Consuming a variety of colours into your diet has a lot of health benefits. Healthy eating can change your overall wellness and may help prevent unwanted diseases. For this reason, the rule of thumb is to “eat the rainbow”. Paint your plate!