Eating the rainbow
Nutrition & Wellbeing
A colourful diet is a healthy diet
Life without colour would be boring. Beyond making life more visually beautiful, colour affects our mood and behaviour in all kinds of interesting and unexpected ways. For example, researchers have found that seeing the colour red before an exam can lower performance, whereas looking at blue might boost creativity. Need motivation to exercise? Surround yourself with green. Want to encourage conversation? Wear something yellow. Need more calm in your space? Fill it with blue. Simply put, colour has a way of influencing everything around us – including our wellbeing.
White – bones
Onion is known to contain vitamin C, which contributes to normal collagen formation for the normal function of bones. Onions also deliver the phytonutrient quercetin. Another possibility to get this colour would be to eat bananas, white peaches, mushrooms, white corn.
Orange and deep yellow – eyes
Carrots are known to contain beta-carotene, which has a pro-vitamin A that contributes to the maintenance of normal vision. Yellow plants such as marigold further deliver the phytonutrient lutein. If you prefer, you could also eat yellow pepper, sweet potatoes or grapefruits to get this colour right.
Red – immunity
Acerola – a known source of vitamin C, which supports immunity. Tomatoes additionally deliver the phytonutrient lycopene. Rhubarb and red potatoes also belong to this colour.
Purple and blue – brain
Grapes are known to contain folate, which contributes to normal psychological function. Blueberry, black currant and elderberry are also known to contain vitamin C. Additionally, purple berries contain the phytonutrient anthocyanin.
Green – energy
Green plants like avocados, apples, honeydew and asparagus provide essential nutrients. Kelp for example delivers iodine. Iodine supports the normal energy-yielding metabolism, as well as cognitive function.
* “Global assessment of select phytonutrient intakes by level of fruit and vegetable consumption”;
Mary M. Murphy, Leila M. Barraj and Judith H. Spungen; British Journal of Nutrition (2014), 112, 1004-1018.
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