BLOG NEWS: Choose vegetables and fruits by their colour for maximum nutritional benefit

To gain full spectrum nutrition, eat a variety of colourful fruits and vegetables at every meal.

Here are the superstars of nutrition in each colour group:

Green: Your daily vegetable intake should be based on green vegetables. Dark green leafy vegetables are high in folate, a B vitamin that shows promising results in preventing heart disease. Broccoli and Brussels sprouts contain sulforaphane, a potent phytochemical found in all cruciferous vegetables that has been found able to detoxify carcinogens before they do damage to the body. Sulforaphane is also a potent antioxidant which can remain in the body for up to three days, vastly surpassing many other antioxidants in staying power. Go to for more information on green vegetables.

Reds: Red vegetables are full of lycopene, the carotenoid that offers high levels of protection against prostate cancer. Lycopene is found in red capsicums, watermelon and tomatoes. Cooked tomatoes contain much higher levels of lycopene than raw tomatoes. Red cabbage is rich in Vitamins C and K, and has all the anti-cancer benefits of other cruciferous vegetables. Go to for more information on red vegetables.

Orange/yellow: Orange/yellow vegetables are high in beta-carotene, which may prevent cancers of the lung, oesophagus and stomach. It also lowers the risk of heart disease and boosts the immune system which keeps infections away and makes sure cancers don’t start. Go to for more information on orange/yellow vegetables.

Blue/purple: These vegetables are known cancer fighters. The anthocyanins which provide their distinctive colour also give these foods the ability to ward off heart disease by preventing clot formation. Go to for more information on blue/purple vegetables.

White/brown: Potatoes, cauliflower, mushrooms, onions and garlic are each unique in what they have to offer. Potatoes offer more potassium than just about any other food. Mushrooms are good vegetable source of Vitamin D. Onions and garlic are legendary for their ability to fight cancer, heart disease, and increase the overall antioxidant level of the body. Go to for more information on white/brown vegetables.

Click here to download the 5 leaflet set ‘Eat your colours everyday’  - these leaflets describe the nutritional benefits of each colour group with tips on how to get colour into your day.


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