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Eat the Rainbow - it's for your health.

Updated: Nov 25, 2022

Why eating a variety of coloured fruit and vegetables is important.

By Chantelle Martino | Accredited Practising Dietitian

Eating a variety of colours is important to our overall health. Fruit and vegetables fall into five different colour categories: Purple/blue, red, orange/yellow, green and white/brown. Each colour carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant colour and some of their healthy properties.


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The colours and their benefits

Here are each of the different colours and their benefits:

1. Purple and Blue

Protect cells from damage, can help reduce the risk of cancer, stroke and heart disease. Food examples: Beetroot, red cabbage, eggplant, purple asparagus, blackberries, blue berries, purple grapes and plums.

2. Red

Can help reduce the risk of cancer and keep our heart healthy. Food examples: Tomato, red capsicum, radishes, strawberries, rhubarb, cherries, red grapes, raspberries, watermelon and red apples.

3. Orange and yellow

Helps maintain healthy mucous membranes and healthy eyes, prevents cataracts and age related macular degeneration (responsible for leading to blindness). Food examples: Carrots, rockmelon, lemons, sweet potato, pumpkin, pineapples, mangoes, corn, oranges, squash, peaches, and apricots.

4. Green

Have anti-cancer properties. Leaf greens such as spinach and broccoli are also excellent sources of folate. Food examples: Spinach, broccoli, avocados, asparagus, peas, green apples, kiwifruit, green grapes, limes, lettuce, celery, green capsicum.

5. Brown and White

Have a range of health promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Food examples: cauliflower, brown pears, mushrooms, white peaches, garlic, potatoes, dates, onions, ginger and parsnips.

Helpful tip

We recommend challenging yourself by having 20 different coloured fruits and vegetables per week. It's a fun way that ensures you're getting all those important nutrients and adding variety to your diet. So be sure to eat the colour of the rainbow - it's for your health.

How can we help?

Speak to our accredited practising dietitian, Chantelle. She will take you through the following process:

  • In-depth health history and analysis

  • Finding the underlining cause

  • A resting metabolic breathing test

  • Choosing appropriate functional testing (if needed)

  • Dietary intervention with supplement support

Book in for a complementary consultation with Chantelle to see how she could help.

Rebates are available for the following:

  • Health funds rebates under dietetics

  • Medicare rebates* with an Enhanced Primary Care (EPC) referral to see a Dietitian.

*Speak to your GP to see if you meet the criteria.

Chantelle-Rose Martino | Accredited Practising Dietitian

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