Colours of Vegetables & Their Nutrients
We’ve all heard the advice, a daily intake of five fruit and veg daily is what keeps the body on a healthy track. However, it is important to make sure you and your family are getting the range of vitamins and minerals offered by different coloured fruit and vegetables. Think of the tagline for Skittles “taste the rainbow”, but instead of sweets you’re aiming to eat a rainbow variety of different fruits and vegetables.
In order to understand the different nutrients gained from the different varieties of fruit and veg, it is important to first understand why you and your family should be consuming them in abundance! So, what exactly are the key nutrients in fruits and vegetables?
Fruits and vegetables contain vitamins, fiber, and phytochemicals. Of course, every fruit and vegetable differs in the levels of these but you can generally find a percentage of vitamins like A and C, as well as potassium and folic acid. Vitamin A is super important for your vision, but also aids bone growth and reproduction.
We have devised a helpful colour guide so the next time you’re browsing the fruit and veg section of your local grocery store you can make great choices for you and your family. This will ensure you are all getting the right amount of vitamins and nutrients.
Red fruit and veg are the best source for your Vitamin C. Vitamin C is a great source for protecting against immune system deficiencies.
Red fruit and veg include bell peppers, chilli peppers, onions, grapes, potatoes, apples, (all of the red variety of course). As well as radishes, cherries, and watermelon. Follow this link from womansday.com for an amazing selection of salad recipes that include a variety of red fruit and veg, perfect for summertime!
Green fruit and veg is the place to go if you’re looking to up your iron intake. But they also contain high levels of fiber and Vitamin C. Bell peppers, chilli peppers, onions, grapes, apples (of the green variety this time) are all examples of a good green choice. Spinach, kale, limes, lettuce, broccoli and brussel sprouts are great veggie sources of iron. A great way to get your daily greens is by whipping out the blender and making yourself a green smoothie. It’s quick and simple, and something all the family can enjoy!
Yellow & Orange
These are where you are going to find your sources of potassium and again, Vitamin C. Potassium offers a range of benefits for you and your family’s health. Not only does it help your metabolism and nervous system, but also reduces stress and anxiety.
Yellow and orange bell peppers, yellow tomatoes, yellow potatoes, yellow pears are all great sources of potassium and vitamin C. Sweet potatoes, pineapples, peaches, and mangoes all fall into the yellow & orange family!
Sweet potatoes are the “superfood” nowadays, so we’ve found a lovely recipe for sweet potato fries, try them out instead of chips next dinnertime!
Purple & Blue
Fiber and Vitamin C make up a lot of the nutrients in purple and blue foods. They are also rich in antioxidants that may help prevent certain cancers. Most purple and blue foods fall under the fruit category. These include blueberries, blackcurrants, blackberries, plums, purple grapes, and raisins. But vegetables like purple cabbage, purple carrots and aubergines are also rich in these nutrients. Pomegranate is also a great source of antioxidants. We’ve found a great recipe that’s simple to make and a great way to sneak this fruit into your family’s diet, it should even get passed the fussiest of eaters!