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Why You Should Be Eating The Rainbow

Fruits and vegetables come in a variety of colours. Each colour is made up of different nutrients that are beneficial for your body. Eating an array of colourful foods (eating the rainbow, can help provide your body with the essential nutrition that it needs. Research has found that the different colours can also have an impact on different parts of the body.




Red fruits and veggies contain phytonutrients, these are natural chemicals responsible for keeping plants healthy and protecting them from insects and UV rays. Eating more red fruits and vegetables like strawberries, raspberries, tomatoes, red capsicums and watermelon can help:

– Protect against certain cancers

– Reduce the risk of diabetes

– Are anti-inflammatory

– Decrease risk of heart disease and stroke

– Improve immune health



Most orange and yellow foods are packed with carotenoids, a powerful antioxidant. Eating more carrots, lemons, mango, oranges, and sweet potatoes can improve your health in the following ways:

– Protects the skin against sun and pollution

– Reduces risk of heart disease

– Promotes eye health and protects vision

– Decreases risk of various cancers

– Promotes healthy joints

– Improves immune function



Fruits and vegetables are loaded with chlorophyll (antioxidant) which is the pigment that makes plants green. Glucosinolates are also found in cruciferous vegetables like broccoli, cabbage and Brussels sprouts, which helps the liver to get rid of toxins. Greens like broccoli, kiwi, lettuce, spinach, and zucchini can help:

– Reduce risk of cancer

– Boost the immune system

– Aid tissue healing and improve skin health

– Provide digestive enzymes

– Restore energy and increase vitality

– Improve brain, liver and heart health



Veggies and fruits that are blue, purple and black are full of anthocyanin and resveratrol, the pigments responsible for their deep colour and many of their most reputed health benefits.  Berries (blue, black, boysenberry, huckleberry) eggplant, plums, purple cabbage and carrots all have the following health benefits:

– Reduces risk of Alzheimer’s

– Promotes health cognition and memory  in the brain

– Protects cells from damage

– Reduces the risk and slows the progression of cancer

– Helps fight inflammation

– Helps the nervous system



White plants promote a range of health benefits and should also be part of a healthy diet. There are a range of different foods in this category that go beyond fruits and vegetables. This includes legumes, nuts, seeds and grains. Also eating mushrooms, cauliflower, garlic, ginger, dates, potatoes, and onions can:

– Reduce inflammation

– Help balance hormones

– Protect against certain cancers

– Lower the risk of various heart ailments

– Help lower cholesterol

– Aid in gastronomical and liver health


Try adding a variety of fruits and vegetables to your daily diet. Explore new dishes and add different plant foods where you can to enhance your nutritional status and improve your health.



If you have pain or any discomfort in your body or wanting to get ahead of your health,  you can call our clinic on 9908 2844 or alternatively you can book online here.

We have 9 excellent Osteopathic healthcare practitioners at Middle Park Osteopathic Clinic, for more information click here to read their profiles and find your best match.


America’s Phytonutrient Report, Nutrilite Health Institute, 2009.

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