Birthday
HydrangeasThis article was prepared with the support of UFL flower delivery. The bright colours of fruit and vegetables aren't just decoration. They come from plant pigments and phytonutrients — carotenoids, anthocyanins, chlorophyll and flavonoids. Each colour brings its own set of nutrients, which is why dietitians recommend "eating the rainbow": including fruit and vegetables of different colours every day. The World Health Organization recommends at least 400 g of fruit and vegetables a day, roughly five portions.
Five colour groups
Yellow and orange
Orange and yellow produce is rich in beta-carotene, which the body converts into vitamin A for eyesight, skin and immunity. Citrus fruit and yellow peppers are also high in vitamin C, an antioxidant that helps absorb iron and supports collagen production.
What to eat: carrots, pumpkin, sweet potato, sweetcorn, oranges, tangerines, lemons, mango, apricots, melon, yellow peppers. Carotenoids are absorbed better with a little fat, so dress your carrot salad with oil.
Red
Tomatoes, watermelon and pink grapefruit get their red colour from lycopene, while berries, cherries and red apples get theirs from anthocyanins. These antioxidants help protect cells from oxidative stress, and diets rich in them are linked to a lower risk of heart disease. Lycopene from tomatoes is absorbed better after cooking — in sauces, soups and tomato paste.
What to eat: tomatoes, watermelon, strawberries, raspberries, cherries, pomegranate, cranberries, red peppers, radishes, red apples.
Green
Green comes from chlorophyll, and leafy greens also contain lutein and zeaxanthin, which accumulate in the retina. Green vegetables provide folate, vitamin K, potassium and fibre for healthy digestion. Cruciferous vegetables such as broccoli and Brussels sprouts also contain sulforaphane.
What to eat: spinach, broccoli, Brussels sprouts, peas, asparagus, cucumbers, courgettes, kiwi, green apples, avocado, parsley and other herbs.
Blue and purple
Deep blue and purple shades come from anthocyanins and other polyphenols. Research links them to healthy blood vessels and brain function, and blueberries are often called the "memory berry". Most anthocyanins are in the skin, so there's no need to peel aubergines or plums.
What to eat: blueberries, blackberries, blackcurrants, plums, dark grapes, aubergine, red cabbage, red onion.
White and brown
This group is often forgotten, but it matters just as much. Garlic and onions contain allicin and other sulphur compounds, and onions also provide the flavonoid quercetin. Cauliflower, parsnips, mushrooms, bananas and pears supply fibre and potassium.
What to eat: garlic, onions, cauliflower, parsnips, celeriac, mushrooms, bananas, pears, ginger.
How to eat the rainbow every day
- Breakfast: porridge or yoghurt with berries and banana.
- Lunch: a salad of greens, tomatoes and grated carrot; pumpkin or broccoli soup.
- Dinner: roasted vegetables — peppers, aubergine, courgette, onion.
- Snacks: an apple, a tangerine, carrot sticks, a handful of berries.
- Seasonality: in winter, frozen berries and vegetables are a great help — they keep most of their nutrients.
Colourful fruit and vegetables are beautiful as well as healthy: you can carve them into flowers to decorate salads or even make edible fruit bouquets.
FAQ
Are vegetables of one colour healthier than others?
No — the benefit is in variety. Different colours provide different compounds that complement each other.
Does juice count as a portion of fruit?
A glass of 100% juice counts as one portion a day at most: it has little fibre and a lot of sugar.
Can vitamin pills replace vegetables?
No. Pills can't replace the phytonutrients and fibre in plant foods. If you're unsure about your diet, talk to a doctor.
Stay healthy and brighten your loved ones' day with colour — for example, with a bouquet delivered by UFL.
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Author: Maria Svitlovir
Graduated from Taras Shevchenko National University of Kyiv, Institute of Biology and Medicine (2001). BSc in Biology, MSc in Horticulture. Writes about plants, works at a garden centre selecting and repotting plants, and contributes to plant reference guides.
