A plant-rich diet supports our immune system, feeding our bodies with antioxidants, vitamins and minerals to fight chronic diseases, support our immunity and feed our gut microbiome. All plants contain a unique range of nutritional benefits, so the key is integrating a variety of different fruits and vegetables to maximise your nutritional intake. Plants contain phytonutrients, which give them their rich colour, taste and aroma. Phytonutrients protect plants from natural threats such as diseases and sun damage. When we consume these phytonutrients, we are protecting our own immunity by providing protection against illness.
Did you know? The skin of fruits contains the highest amount of phytonutrients. So next time you peel an apple, pear or peach, consider the range of nutrients you are missing out on, and keep the skin on after a thorough wash.
Now we know the benefits of eating a variety of fruits, let’s explore the nutritional power of eating a rainbow of fruits and vegetables.
Green – anti-inflammatory properties and rich with “cancer-fighting” antioxidants. Broccoli, avocado, kale, kiwi fruit, collard greens, green tea, herbs, asparagus, spinach, silverbeet, lettuce, broccolini, rocket, green beans and Brussels sprouts.
Red – lowers the risk of heart disease, sun damage, high blood pressure and some cancers including prostate, heart and lung. Supports athletic performance through increased oxygen supply. Strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers and red onions.
Orange and yellow: Anti-inflammatory properties, supports eye health and lowers the risk of certain cancers. Carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, squash, peaches, cantaloupe and corn.
Blue and purple: Rich in antioxidants which delay cellular ageing, prevent blood clots, improve brain function and prevent type II diabetes. Blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender and purple cabbage.
White and brown: Anti-tumor properties, lowers the risk of heart disease and certain cancers. Onions, cauliflower, garlic, leeks, parsnips, daikon radish and mushrooms.
Looking for the ultimate recipe to eat a rainbow of plants?
Try this Shredded Rainbow Salad with Grilled Tempeh.
