As the weather warms up, now is the time to take advantage of the vibrant fruits and vegetables in season. Eating a colourful variety of produce provides your body with a wide range of vitamins, minerals, and antioxidants. Think red peppers, oranges, spinach, blueberries, and purple cabbage. Each colour represents different nutrients that are beneficial to your health.
So, aim to “eat the rainbow” in your meals, and boost your energy, immunity, and overall wellness this spring.
Red – Tomatoes, Watermelon, Pink Guava and Grapefruit
Health benefits include: anti-inflammatory, antioxidant, may help lower risk of heart disease and certain cancers, may help reduce sun-related skin damage.
Main vitamins and minerals include: Folate, Potassium, Vitamin A, Vitamin C, Vitamin K1.
Yellow + Orange – Carrots, Sweet Potatoes, Yellow Peppers, Bananas, Pineapples, Pumpkin and Tangerines
Health benefits include: anti-inflammatory, antioxidant, supports eye health, may help lower risk of heart disease and cancer.
Main vitamins and minerals include: Fibre, Folate, Potassium, Vitamin A, Vitamin C.
Green – Spinach, Kale, Broccoli, Avocados, Asparagus, Green Cabbage, Sprouts and Green Herbs
Health benefits include: anti-inflammatory, antioxidant; cruciferous vegetables in particular may help lower risk of cancer and heart disease.
Main vitamins and minerals include: Fibre, Folate, Magnesium, Potassium, Vitamin A, Vitamin K1.
Blue + Purple – Blueberries, Blackberries, Grapes, Red/Purple Cabbage, Aubergine and Plums
Health benefits include: anti-inflammatory, antioxidant, may help to improve brain function, may help lower the risk of heart disease, neurological disorders, type 2 diabetes and certain cancers.
Main vitamins and minerals include: Fibre, Manganese, Potassium, Vitamin B6, Vitamin C, Vitamin K1.
White + Brown – Cauliflower, Garlic, Leeks, Onions, Mushrooms, Parsnips and White Potatoes
Health benefits include: anti-inflammatory, antioxidant, may help lower risk of heart disease, colon cancer and other cancers.
Main vitamins and minerals include: Fibre, Folate, Magnesium, Potassium, Vitamin B6, Vitamin K1.