EAT THE RAINBOW

Leafing through cookbooks or glancing at social media, it is easy to come across numerous pictures of brightly coloured fruit and vegetables. Colourful dishes have a strong attractive power, stimulate the imagination and appetite, but above all they are an important indicator of nutritional density!

Coloured plant foods contain large amounts of fibre, vitamins and minerals. They are also rich in phytonutrients, natural compounds that protect plants from insects, germs, fungi and other threats. Not only that. Phytonutrients are also crucial for our health! Consuming phytonutrients positively influences cell structure and function, helping to prevent disease and ensuring that the body functions optimally.

Although including fruit and vegetables is a well-known requirement of a healthy diet, numerous studies show that many people consume less than the recommended amounts. Dishes rich in white foods (often nutrient-poor), brown foods (sometimes overcooked or fried) or yellow foods (rich in processed carbohydrates), could indicate an important lack of phytonutrients that our bodies need for nourishment or healing.

Here are some of the phytonutrients that should be taken regularly:

• Carotenoids (alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, lycopene): powerful antioxidants that protect cells from the action of free radicals. They can be found in yellow, orange and red fruits and vegetables such as pumpkin, carrots, red peppers, tomatoes and watermelon.

• Ellagic acid: powerful anti-inflammatory and anti-cancer agent. Found in cranberries, grapes, pomegranates, raspberries, nuts and strawberries.

• Polyphenols (flavonoids, phenolic acids, polyphenolic amides): reduce the risk of chronic diseases and are rich in apples, chilli peppers, onions, red cabbage and turmeric.

• Resveratrol: provides antioxidant and anti-inflammatory benefits, may reduce the risk of heart disease and some cancers. You can get it by consuming grapes.

This is why “eating the rainbow” - choosing a variety of brightly coloured plant foods - can bring many benefits:

• Reduced risk of chronic diseases: many phytonutrients found in fruit and vegetables have anti-inflammatory and/or epigenetic effects and are associated with a reduced risk of chronic diseases such as diabetes, cardiovascular disease, cancer, dementia, weight-related problems and more.

• Maintaining gut health: polyphenols in many fruits and vegetables contribute to the balance of the gut microbiota, which is essential for a healthy immune system.

• Increased variety in the diet: eating the rainbow is an easy way to add variety to meals, making them more interesting and stimulating the discovery of new foods.

• Increased nutrient intake: eating a range of colours increases the intake of key nutrients, each with unique compounds useful in preventing disease. This helps to make up for any nutritional deficiencies that might hinder wellbeing.

• Reduced psychological distress and improved well-being: a study has shown that people who consume a wide variety of fruit and vegetables for 13 consecutive days experience greater curiosity, happiness, creativity and prosperity in their daily lives. Cognitive abilities may also improve.

Filling your plate with colourful plant foods does not mean avoiding essential nutrients such as carbohydrates, fats or proteins, but making sure you get the diversity of phytonutrients necessary for wellbeing. Here are some tips:

• Establish a basic number of colours: start by incorporating at least two or three different coloured fruits and vegetables at each meal and at least one at each snack. Small amounts of different colours can have a greater impact than repetitive consumption of the same food.

• Take small steps: make manageable and sustainable changes. Try to gradually replace some foods with a variety of coloured vegetables. It is not necessary to consume every colour every day, aim to include several over the course of the week.

• Vary the options: try different variants of the same food, e.g. purple or white carrots instead of orange, or purple cauliflower instead of white. Also change cooking methods: some can improve the absorption of phytonutrients, such as beta-carotene in cooked carrots compared to raw ones.

• Don't everything byl yourself: exploring new foods can be both exciting and tricky. Ask for advice in the fruit and vegetable department, at local markets or from growers. Look for new recipes to make your meals not only nutritious but also delicious.

Eating a variety of plant foods offers numerous benefits and can help achieve recommended dietary intake levels. Focusing on eating the rainbow is a simple and accessible approach to increasing the amount and diversity of phytonutrients in one's diet.

Here is a little help to guide our choices:

RED

• Phytonutrients: anthocyanins, antioxidants, lycopene

• Benefits: improved inflammation, immune response and stress; reduced risk of certain cancers and heart disease; improved brain function.

• Vegetables: African aubergines, beetroot, radishes, red onions, red peppers, tomatoes.

• Fruit: Red oranges, cherries, cranberries, lychees, plums, pomegranates, prickly pears, raspberries, rhubarb, strawberries, watermelon.

ORANGE

• Phytonutrients: beta-carotene, bioflavonoids, carotenoids.

• Benefits: regulation of hormones, reproductive health, skin, hair and eyesight.

• Vegetables: carrots, orange peppers, pumpkins, sweet potatoes, tomatoes.

• Fruits: apricots, melon, mango, nectarines, oranges, papaya, persimmons, tamarind, tangerines.

YELLOW

• Phytonutrients: acids, enzymes, fibres, prebiotics, probiotics.

• Benefits: digestive health, metabolism

• Vegetables: fermented cabbage, garlic, ginger, parsnips, turnips, sweet corn, turmeric, yellow beets, yellow peppers, yellow potatoes.

• Fruit: Pears, bananas, golden kiwis, grapefruit, lemons, passion fruit, peaches, pineapple, pomelos, quinces, yellow apples, yellow watermelon

GREEN

• Phytonutrients: chlorophyll, folates, magnesium, nitrates, vitamin K.

• Benefits: heart health, circulation.

• Vegetables: artichokes, arugula, asparagus, pak-choy, broccoli, turnip greens, Brussels sprouts, celery, courgettes, Chinese cabbage, cucumber, endive, green beans, spring onions, green peppers, mallow, kale, leeks, lettuce, peas, seaweed, watercress.

• Fruit: avocado, green apple, green grapes, melon, kiwi, lime.

BLU/PURPLE

• Phytonutrients: flavonoids, proanthocyanidins.

• Benefits: brain health, mood support

• Vegetables: Black olives, aubergines, potatoes, purple asparagus, purple Belgian endive, purple cabbage, purple carrots, purple cauliflower, purple peppers

• Fruit: Açaí, blackcurrants, blackberries, blueberries, prunes, elderberries, grape juice (100%), plums, purple figs, purple grapes, sultanas