December 01, 2022

For as long as we can remember we have been told to always eat our five serves of vegetables and two serves of fruit. We were told as children that we would grow big and strong if we ate broccoli and that carrots would help us see in the dark, but little did we know that the different colours of fruits and vegetables have a multitude of benefits for physiological and psychological health?

These plant-based foods have a plethora of vitamins, minerals, and phytochemicals. Phytochemicals not only give fruits and vegetables their bright, vibrant colour, but they are also suggested to reduce the risk of cardiovascular disease, dementia, diabetes, obesity, and psychological distress like anxiety and depression.

In a recent survey for the Australian Statistics Bureau, it revealed that only 6.1% of the adult population are reaching their fruit and vegetable recommendation, with 8.5% of children meeting the recommendation.

While consuming the recommended fruit and vegetable quantity can be difficult for some, it can be made easier by making a qualitive colour approach rather than quantitative servings. This is where the concept of eating the rainbow can be a much easier strategy for those improving their diet. It is achievable, easy for all ages and fun!

There are five different colour categories for fruits and vegetables. Each colour has their own set of phytochemicals containing healthy properties. These colours include purple/blue, red, orange/yellow, green and white/brown. There are more than 4,000 different phytochemicals that have been identified, with around 150 being studied in great depth. Following are just a few select phytochemicals that can be found amongst the five colour categories.