Eat Your Colours

The phytonutrients or natural pigments that make vegetables so colourful have different protective qualities. Different colours give different health benefits.

Vegetables can be divided into five main colour groups – red, orange/yellow, white/brown, green, and blue/purple. Choose from each colour group each day; some vegetables give you the goodness of more than one colour e.g. cucumber with its green skin and white flesh.

Click on the links below for further information on the benefits of eating from the different coloured vegetable groups.

Red vegetables: From scarlet to crimson, red vegetables make an attractive and phytonutrient-packed food source. Red vegetables include: radishes, red kumara, red capsicums, red potatoes, and tomatoes.

White/brown vegetables: White and brown vegetables contain high levels of phytonutrients even though they don’t have a lot of colour. White/brown vegetables include: cauliflower, mushrooms, onions, parsnips, and white potatoes.

Green vegetables: The old saying “Eat your greens” is good advice. Green vegetables include: asparagus, beans, broccoli, celery, leeks, salad greens, and lettuces.

Blue/purple vegetables: Blue/purple vegetables have fewer nutrients than blue/purple fruits, but are still a valuable source of phytonutrients. Blue/purple vegetables include: beetroot, eggplant, and purple-red cabbage.

Yellow/orange vegetables: Yellow and orange vegetables are very high in antioxidants, particularly carotenoids, which give the yellow-orange colour to these vegetables. Yellow/orange vegetables include: carrots, golden kumara, orange kumara, pumpkin, and sweet corn.