Eat a rainbow!

We’re told from an early age that eating up all of our vegetables at mealtimes is good for us, but what does this actually mean? And surely there must be some truth in the adage “an apple a day keeps the doctor away”! Eating a diet of good quality protein, complex carbohydrates, and healthy fats will surely provide what we need to fuel our bodies, so where do fruit and vegetables fit in?

The NHS guidelines for fruit and vegetable intake (based on recommendations from the World Health Organisation) are to consume a minimum of five 80g portions a day – this equates to a minimum of around 400g in total. This includes fresh, frozen, and tinned fruit and veggies, pulses, and dried fruit, although dried fruit is higher in sugar so a portion should be around 30g.

As well as being delicious and a great source of fibre, fruit and veggies are packed full of nutrients. We’ve all heard of vitamins and minerals, but these edible powerhouses also contain natural compounds such as antioxidants (which protect against harmful free radicals which can damage body cells), flavonoids (which can help reduce inflammation), and carotenoids (vital for eye health). These natural compounds, or phytochemicals, are often linked to a particular colour in plant-based foods, so making sure that we “eat a rainbow” every day will mean that we increase our intake of these supportive nutrients. Let’s have a look at which foods to include to stay as healthy as possible…

Red

Many berries fall into the red category along with vegetables like tomatoes, peppers, and radishes. The red pigment comes mostly from antioxidants called lycopene and anthocyanin. These are both used by the body to help reduce inflammation and DNA damage and protect against free radicals which can damage cells in the body. Red onions also contain a flavonoid called quercetin which, as well as being another antioxidant, also has a dilating effect on blood vessels and so could lower blood pressure.

Foods to include:

• Red apples

• Rhubarb

• Red grapes

• Red potatoes

• Red cabbage

• Strawberries

• Cherries

• Watermelon

• Cranberries

• Raspberries

• Tomatoes

• Radishes

• Beetroot

• Red peppers

• Red onions

Blue & Purple

Anthocyanins also give blue and purple fruit and veggies their colour, so it’s generally thought that the darker the colour the higher the concentration of this phytochemical. With blue and purple skinned fruit and veg it’s vital to eat the skin to get the benefit of the nutrients – make sure to wash them before eating. As well as anthocyanins, blueberries also contain resveratrol which can improve insulin sensitivity and can help with oestrogen modulation.

Foods to include:

• Aubergines

• Blueberries

• Blackberries

• Elderberries

• Blackcurrants

• Raisins

• Figs

• Plums

• Purple carrots

• Purple potatoes

• Prunes

• Acai

Green

Chlorophyll gives green fruits and veggies their colour. Plants use it to trap light to produce energy in photosynthesis. Chlorophyll is rich in magnesium (which supports energy production), vitamins A, C and E (antioxidants), and vitamin K (vital for blood clot formation). Some green fruit and veg also contain lutein, a phytochemical which is thought to be important for eye health.

Foods to include:

• Spinach

• Cucumber

• Rocket

• Kale

• Green peppers

• Herbs

• Avocado

• Limes

• Green apples

• Green grapes

• Green beans

• Broccoli

Orange & Yellow

Carotenoids give orange and yellow fruit and veggies their vivid colour. This phytochemical is vital to eye health, while lutein is thought to help efficient neuronal signalling which could improve vision.

When cooking with carotenoids it’s important to remember that these compounds are fat soluble, so always have a small amount of fat to help absorption – try steamed carrots and sweet potato mashed with butter or coconut oil, for example.

Foods to include:

• Carrots

• Pumpkin

• Sweet potato

• Mango

• Yellow pepper

• Papaya

• Orange

• Grapefruit

• Persimmon

• Nectarine

• Melon

• Pineapple

White & Beige

Often forgotten about when it comes to “eating a rainbow”, white and beige foods take their colour from compounds called anthoxanthins. These phytochemicals may have a beneficial effect on inflammation, while other compounds such as allicin in garlic have been linked to helping lower cholesterol and reducing high blood pressure. Mushrooms are a great source of beta-glucans which can help support the immune system.

Foods to include:

• Garlic

• White onions

• Leeks

• Scallions

• Cauliflower

• Mouli

• Potatoes

• Parsnips

• Turnips

• Celeriac

• Ginger

• Cabbage

There are lots of other phytochemicals not mentioned already that should be included in your meals on a regular basis:

Isoflavinoids can be found in lentils, chickpeas, Brussels sprouts and peanuts and can have antioxidant and LDL lowering properties.

Proanthocyanidins are found in cranberries, cacao, apples, cinnamon and cashews and are thought to be powerful antioxidants, as well as helping support immune health.

Indole-3-Carbinol has been shown to support conditions associated with oestrogen dominance and oestrogen sensitive cancers (such as breast cancer) and is also linked with a beneficial effect on prostate cancer. This compound is mostly found in cruciferous vegetables such as cabbage, cauliflower, broccoli and kale.

Current thinking suggests that we should aim to include 7 portions of veggies and 2 portions of fruit in our food intake every day – it’s easier than it sounds, so why not give it a try! And if you're up for a challenge, try eating 30 different kinds of plant-based foods a week (one portion of each). This can sound quite daunting, but this doesn't just mean fruit and veggies - you can also include legumes, whole grains, nuts and seeds, and herbs and spices in the 30.

For some additional reading on how to eat a rainbow and why fruit and veggies are our plant-based powerhouses, take a look at some of the following sites:

• http://www.nhs.uk

• http://www.bda.uk.com

• http://www.bhf.org.uk

• http://www.gentleworld.org

And don’t forget that Pinterest is always an amazing source of inspiration if you need some help getting started with ideas for delicious plant-based recipes!