Eat The Rainbow

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Growing up, we’re all told to eat our greens, but don’t be colour-blind when it comes to choosing fruit and veg. The colour of vegetables indicates a whole wealth of nutrients and vitamins, here’s our cheats guide:

Tomato Chorizo Chickpea Soup
Kale, chorizo and chickpea soup


Red veggies are coloured by natural plant pigments called lycopene, an antioxident found in tomatoes. Red vegetables are rich in this antioxident which is known for its ability to combat heart disease and even in the treatment of some cancers.

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Red peppersTomatoes
Red-skinned potatoes, like roosters

Delicious homemade sweet potato wedges on a plate.
Sweet potato wedges


Orange and Yellow

Orange vegetables like sweet potatoes and carrots contain beta-carotene, a natural antioxidant being studied for its role in enhancing the immune system.

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Sweet  potatoes
Summer courgette
Butternut squash

Bacon, Spinach & Blue Cheese Tart; bord bia recipe
Bacon, spinach and blue cheese tart


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.

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Green beans
Green peppers

beetroot_feta_walnut_salad_recipe; salad_recipe; i_love_cooking_salad
Beetroot, feta and candied walnut salad


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.

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Blue potatoes

french onion soup
French onion soup


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.

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Feature photo credit via photopin

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