Eat a Rainbow

Growing up you may have been told to eat your greens, but what about your reds, oranges, yellows and purples?

To get all the nutrients needed for growth and health, children need to eat lots of different coloured fruits and vegetables – or we call it eating across the rainbow.

The different colours have different nutrients in them, and have different health benefits.

Benefits of different coloured fruits and vegetables

Red – Helps you have a healthy heart, helps improve your memory function and urinary tract health. Examples: Apples, tomatoes, pomegranate, red peppers and watermelon

Yellow / Orange – Helps your eyesight, promotes healthy skin and a healthy immune system, keeps you from getting colds and infections; and lowers risk of some cancers. Examples: capsicum, carrots, orange, rockmelon, papaya, corn, pumpkin and mango

Purple – Increases calcium absorption for bone growth and helps support digestion, improves circulation, prevents blood clots and promotes anti‐aging. Examples: eggplant, red cabbage and grapes

Green – Helps keep your body healthy, boosts immune system and vision health, lowers blood pressure. Examples: cabbage, beans, lettuce, zucchini, and cucumber, spinach, broccoli

Brown / White – Assists digestion, anti‐viral and bacterial, helps keep your body strong, helps symptoms of tiredness, lowers risk of some cancers. Examples: potato, mushrooms, banana, garlic, ginger and onions