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Healthy Foods in Every Colour Of The Rainbow

When you’re thinking about being more healthy in your eating habits, a great starting point is to move away from food that’s brown and beige and instead eat ingredients with vivid colours. In this article, we’ll walk you through some items you could pick, and let you know why they’re so good for you.

Red

Well, you might not be surprised to learn that we’ll be starting with the good old tomato. The wonderful thing about this fruit (one that’s very much used as a savoury) is that it can be the base of so many different meals. Whether you use fresh, pureed, tinned or juiced, you could use it to make a pasta sauce, casserole, soup, salad, salsa, or even create your own ketchup!

TOMATOES

Health benefits

Tomatoes are an excellent source of Vitamin C. Besides Vitamin C’s ability to help our immune system function efficiently, it also helps with the development of strong bones, healthy skin, and healthy gums! Tomatoes are also a good source of Vitamin A. They’re a major dietary source of the antioxidant; lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

Orange

We could, of course, talk about the humble carrot, but instead, we’ve decided to focus on a vegetable that’s a little less well known; the butternut squash. This vegetable works beautifully as the star of a healthy soup, can be used in stir fry instead of meat, mashed as an accompaniment to a roast dinner, and can even be used in sweet pies (although, this wouldn’t be helping your healthy credentials!)

Squash

Health benefits

Butternut squash is rich in important vitamins, minerals, and disease-fighting antioxidants. It is a low-calorie winter squash which is rich in fibre. Fibre-rich foods are particularly good for helping you lose weight and have been shown to protect you against conditions like cancer, heart disease, and mental decline.

Yellow

We’re going to focus on a fruit that it’s unlikely to be the star of a plate, but can really bring flavour to both savoury and sweet recipes. A lemon can be used as a garnish, in a sauce, or for endless dessert recipes. It also pairs beautifully drizzled over some fish and shellfish, as well as other white meats and cheeses. Whilst we wouldn’t encourage too many lemon meringue pies or tarts if you’re trying to be healthy, at least if you’re having a small portion, you’ll know that you’re getting a hit of vitamin C with your sweet treat.

Lemons

Health benefits

The vitamins, antioxidants, fibre, and plant compounds in lemons have been shown to provide important health benefits. The juice, pulp, and rind are full of vitamins and minerals, like vitamin C, citric acid and iron, that stimulate immunity and reduce the risk of disease. The soluble dietary fibre in lemons also helps with healthy digestion.

Green

Let’s be honest, when it comes to green veg, there is an endless number to choose from. Whether you’re filling your plate with spinach, green beans, peas, cabbage, or even Brussel sprouts at Christmas, you know you’ll be getting lots of vitamins, minerals and fibre. We, however, have picked broccoli to focus on. As much as it’s a delicious ingredient in soup, cooked into a casserole or as a bulker in a pasta bake, we love it simply on the side of a plate, cooked to perfection with a little butter and a sprinkling of sea salt (not too much though).

Broccoli

Health benefits

Thanks to being full of nutrients, broccoli can improve your health in several ways. It’s been shown to improve blood sugar levels, reduce inflammation, boost immunity and is fantastic for your heart. You might be surprised to learn that broccoli is a carb, but the good kind that’s great for helping with weight loss. It’s high in fibre, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Blue

Blue fruits and vegetables are quite hard to come by, but an ever-popular one which is also fantastically healthy is the tasty blueberry. Whilst you’re unlikely to add this to any savoury meals (unless you like a sweet hit in your summer salads), it’s a wonderful snack to keep on hand for when you fancy something sweet without the refined sugar and calories of other treats. We’d recommend keeping a washed punnet in your fridge, so that any time you’re walking past and are tempted by the less healthy options, you can opt for popping a couple of blueberries in your mouth instead.

Blueberries

Health benefits

The blueberry was one of the first fruits to be called a ‘superfood’ and for very good reason. With 80g providing a tiny 32 kcal but a fantastic 5mg of vitamin C, they’re a wonderful way of losing weight, staying healthy and not feeling like you’re missing out. They’re chock-full of antioxidants which help protect your cells, are a good source of anthocyanidins which support your heart, and have a low GI which helps with managing blood sugar levels.

Purple (Indigo & Violet)

Blue fruits and vegetables are quite hard to come by, but an ever-popular one which is also fantastically healthy is the tasty blueberry. Whilst you’re unlikely to add this to any savoury meals (unless you like a sweet hit in your summer salads), it’s a wonderful snack to keep on hand for when you fancy something sweet without the refined sugar and calories of other treats. We’d recommend keeping a washed punnet in your fridge, so that any time you’re walking past and are tempted by the less healthy options, you can opt for popping a couple of blueberries in your mouth instead.

Aubergine

Health benefits

Aubergines are a good source of vitamins B1 and B6. Vitamin B1, also called thiamine, helps your body turn food into energy and can help keep your nervous system healthy. Our bodies can’t make vitamin B1 themselves, which means we rely on our diet to get all we need.  Aubergines are also said to have the potential to lower cholesterol and help manage weight.

So, next time you’re browsing the supermarket for your weekly shop, try to focus on the fruit and veg section and fill your trolley with as many colours as possible.

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