Discover amazing effects of eating a rainbow

We don’t mean the one you see on a rainy day, but you don’t need us to tell you that right? Eating a rainbow is a term used to encourage us to eat a variety of different coloured fruit and vegetables.

We all understand that fruit and vegetables are great for us, they are low in energy and high in fibre! But did you know that not all fruit and vegetables do the same thing for our health. If we were to have just one or 2 types, there is a good chance we would miss out on vital vitamins and minerals!

That’s why it is important to have a variety of colours, to gain the most health benefits from our foods.

So lets take a closer look at what the different colours do:

eating a rainbow- red

Full of lycopene and carotenoids these keeps your eyes, skin and immune system healthy. The antioxidants also protect against cancer, heart attacks and stroke.



These beauties contain iron and folate which help to make you red blood cells. Did you know that green veg also help to keep your bones healthy?


The antioxidants protect against heart disease and cancers. These are great for your eyes, skin and immune system too! Did you know that the vitamin C in these can help you to absorb iron more effectively

eating a rainbow: purple fruit and veg

These fruit and vegetables help to protect against cancer, heart disease and strokes. There are also some studies which show that they may help with improved memory function too.


We have mentioned the word antioxidants a few times so let us explain how they work……

We all have molecules called free radicals in our body, at high concentrations, free radicals can damage all major parts of cells. This can lead to conditions such as cancer, stroke and heart disease.

Antioxidants are molecules which help to clean up the free radicals so that they do not cause damage to our cells. Examples of antioxidants are vitamin A,C,E, Lycopene, beta-carotene to name just a few.

You are best to have antioxidants as part of your regular fruit and veggie intake. At present there is no evidence to support taking them as additional supplements.

So to summarise, your fruit and veggie intake can improve your bowel health, help with weight management, improve your skin, eyes, bones, immunity, reduce anaemia, prevent some cancers, reduce heart disease and stroke and may also improve your brain health.

Wow, eating a rainbow really is great.

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