Eating Rainbows

Purple Ampersand

Eating Rainbows

We’re now into April (gosh this year’s going fast) and thanks to plenty of showers, and bursts of spring sunshine, the sky is filled with rainbows. Our plan this spring is to bring all those rainbow colours into our diet. We all know that eating lots of fruit and vegetables is good for us, 5 a day and all that. Yeah, yeah, we’ve heard it all before. But hands up who sticks to the same old fruit and veg? An apple for lunch, peas and carrots for dinner… Yep, we’re all guilty of it. Yet apparently, the greater the variety of coloured food we eat, the healthier we are since different colours bring lots of different benefits to the table. So what exactly are the benefits of ‘eating a rainbow’?



Lucky for us there are lots of red fruit and vegetables to choose from and they are all tasty. A lot of red fruit and vegetables are high in Vitamin C, including berries, red peppers and tomatoes. Vitamin C helps us absorb iron, which keeps us strong and full of energy.

When cooked, tomatoes also contain lycopene, an antioxidant, which helps to build up a healthy immune system and keep bugs at bay. It is also thought that berries such as strawberries and raspberries have ellagic acid, which may help to maintain healthy blood vessels and heart. Get blending those smoothies!



We know that oranges contain Vitamin C, but add some sweet potato and carrots to your diet too. These contain Vitamin A which gives us healthy skin and eyes and aids our immune system.



Bananas are a great source of potassium, which regulates fluid balance in your body, but for something a little more exotic, try papaya. It contains enzymes which help your body to break down and use protein giving you more energy.

Okay, onions are a very pale yellowy-white, but don’t forget to include them in your meals. Onions are prebiotics, so they will work to improve your digestive system.



We are spoilt for choice when it comes to green fruit and vegetables. Avocados are a super food. Not only do they boast Vitamin E, which is good for your skin, but they are good for your heart thanks to healthy monounsaturated fats, and they contain Omega 3 and 6, which aid brain development.

Up your leafy green veg such as spinach, cabbage and broccoli, as these contain vitamins C and A, fibre, calcium for strong bones, and folate, which is important during pregnancy. Phew.

You could also try adding broad beans to a stew, salad or soup. They contain B vitamins, which help with growth, the nervous system and digestion. They also have a low Gi and are high in protein, which means they release energy slowly, keeping you full and energetic all day long.


Blue, purple

We love the rich flavours of this colour group, and they bring lots of goodness too. Blueberries contain anthocyanins, which are powerful antioxidants to help your immune system, so throw them in your daily porridge. Beetroot is jammed full of healthy nutrients and contains fibre and folate.


Bon appetite for your rainbow dinner tonight!


Natalie x

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Photo Credit

Tomatoes: Photo by Vince Lee on Unsplash

Carrots: Photo by Harshal S. Hirve on Unsplash

Bananas: Photo by Ioana Cristiana on Unsplash

Cover Photo by Anna Pelzer on Unsplash

Cabbage Photo by Monika Grabkowska on Unsplash

Blueberries Photo by veeterzy on Unsplash

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