Orange & Yellow
Orange and yellow produce are the best choice for healthy, happy eyes. They are full of carotenoids – a class of antioxidant that convert into fat-soluble vitamins like vitamin A. They protect your eyes from age-related damage and deterioration.
To increase your intake, add in:
- Sweet potato
Of all of the produce, greens are probably the best known for their health benefits. Green vegetables contain plenty of fibre and folate. These support your digestive tract, heart health and brain health.
But they may also contain indoles and carotenoids. These antioxidants are known for their anti-cancer benefits. Research is even exploring how they can help with chemotherapy.
To bump up your green intake, add in:
- Green apples
- Green grapes
- Kiwi fruit
- Other leafy greens
- Brussel sprouts
Purple & Blue
The purple and blue produce are often the prettiest. But they also contain a class of antioxidants called antho-cyanins. These protect your cells from damage and inflammation.
They may help to reduce your risk of many conditions, including cancer, heart disease and stroke. So if you want a healthier heart, a lower chance of disease and reduced inflammation levels, this is the hue for you.
To add purple and blue into your diet, start with:
- Purple grapes
- Red cabbage
White might not be a colour as such. But when it comes to plant foods, it packs plenty of antioxidants. The types of antioxidants vary in white foods, but a common example is allicin. Allicin, found in crushed garlic, boosts your immunity. It's ideal for when you're feeling under the weather.
Ready to try pale antioxidant options? Add some:
- White peaches
It might seem like a strange colour to include in a 'rainbow'. But there is a potent group of antioxidants called catechins in brown plant foods. Catechins are fantastic at keeping your heart health and circulation in an optimal state. Some foods have even been found to reduce blood pressure naturally!
To reap the benefits of brown, include:
- Green tea
- Black tea
So if you want to stay as healthy as possible, you need to reduce oxidative stress.
By eating well, reducing stress and avoiding free radicals, you can significantly reduce your chance of illness and premature ageing. And who doesn't want that?