Terra Living


July 8, 2021

Have you ever heard Eat The rainbow? Eating a rainbow of colors does not apply to Skittles or M&M’s… We’re talking plants: vegetables and fruits.


Each color of fruits and vegetables adds different nutrients that are beneficial to our bodies. By eating an array of colorful foods, you can provide your body with the essential nutrition it needs.

Each color carries its own set of unique disease fighting chemicals called phytochemicals. It is these phytochemicals that give fruits and vegetables their vibrant color and of course some of their healthy properties.

So next time you are shopping, get out of your shopping comfort zone, get creative! try different veggies, different color different flavors At the end of the day, “eating the rainbow” is a good idea, but only as good as eating a balanced, healthful diet full of fresh foods. In addition to looking amazing on your plate. The more colors you use, the more varied the nutrients, antioxidants and vitamins you are consuming.


Banana, lemon, corn, peppers, pineapple, ginger root, star fruit, squash, yellow chard, corn on the cob, apples, honeydew melon, yellow tomatoes.

These foods have anti-cancer, anti-inflammatory, cell protective, eye, heart, skin and vascular health properties.


Carrots, mangos, pumpkin, acorn squash, winter squash, sweet potatoes, red lentils, turmeric, oranges, tangerines, peaches, papayas, nectarines, yams, bell peppers.

These foods contain anti-cancer, anti-bacterial, immune supportive, reproductive and skin health.

Carotenoids give this group their vibrant color. A well-known carotenoid called Betacarotene is found in sweet potatoes, pumpkins and carrots. It is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Another carotenoid called lutein is stored in the eye and has been found to prevent cataracts and age-related macular degeneration, which can lead to blindness.


Tomato, Radishes, Strawberries, Rhubarb, Cherries, Red grapes, Raspberries, Watermelon, Red apples.

Red fruits and vegetables are colored by a natural plant pigment called lycopene. Lycopene is a powerful antioxidant that can help reduce the risk of cancer and keep our heart healthy.

Purple / Blue

Beetroot, Red cabbage, radicchio, Eggplant Purple, asparagus, Blackberries Blueberries, Purple grapes , Plums.

The plant pigment anthocyanin is what gives blue/purple fruits and vegetables their distinctive colour. Anthocyanin also has antioxidant properties that protect cells from damage and can help reduce the risk of cancer, stroke and heart disease.


Spinach, Asparagus, Avocados, Broccoli, PeasGreen, apples,Green grapes, Limes, Kiwifruit,

Green beans, Lettuce, Cabbage, Celery, Cucumber, Green capsicum.

Green vegetables contain a range of phytochemicals including carotenoids, indoles and saponins, all of which have anti-cancer properties. Leafy greens such as spinach and broccoli are also excellent sources of folate.

Brown/ White

Cauliflower,Brown pears, Mushrooms, White peaches, Garlic, Bananas , Potatoes ,Dates , Onions , Ginger , Parsnips ,Turnip.

White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. Some members of the white group, such as bananas and potatoes, are also a good source of potassium.

Keep your family and kids Healthy here a little Idea that you can share with yours kids.

Eat a rainbow teaches kids how to eat healthy by enjoying a ‘rainbow’ of food, from purple plums to red apples to greens like spinach and celery.

Create your own Fruit and Veg Rainbow

A great way to keep track of the colors children eat each day is to create a fruit and veg rainbow poster. Every time the children eat a colorful fruit and vegetable they can place a corresponding colored sticker on the rainbow or get them to color in a small section on the rainbow. #stayhealthy

Create a Rainbow on Your Plate

Make a tropical rainbow fruit salad with fruits of each colour: oranges, strawberries, mango, rockmelon, kiwifruit, bananas, and blueberries. Stir fry your own mix of vegetables using each colour: red onions, carrots, baby corn, broccoli and mushrooms.

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