Colourful Vegetables

Variety is the spice of life! Eating a selection of colourful vegetables is crucial to our overall health.

The term ‘variety is the spice of life’ couldn’t be truer in the garden and kitchen – not only for flavour and enjoyment of food, but also for our overall health. Let’s take a look at some colourful vegetables!

The wonderful range of colours of the fruits and vegetables in our garden are thanks to phytonutrients, chemical compounds that form an important part of a plant’s immune system. They are also responsible for flavour, scent and a number of character
separate one plant from another.

When it comes to our own health, not just plant health, phytonutrients are also incredibly important. Research has shown they provide protection against chronic diseases, cancer, and heart disease, with diversity in the types of phytonutrients consumed a marker of a healthy diet.

Including as many of these phytonutrients in your daily meals as you can will improve the flavour of your food and how you feel – the best win-win you can get.

READ MORE: Veggies are at the frontline of health

Yellow

Bright and sunny fruits and vegetables are packed with a number of vital compounds, including lutein, quercetin and kaempferol. Lutein is particular important for our eyes, improving vision and protecting them from degeneration. Other compounds are powerful antioxidents that can aid in the protection against chronic disease and even help allergy symptoms.

Try: corn, peppers, squash, spinach, onions, citrus.

Red

Next on the list of bright colours in the garden is red. Red fruits and vegetables contain lycopene that comes with a wide range of benefits, including improved skin and eye health. It also protects against lung and heart disease and has some anti-cancer properties. Bright red tomatoes are packed with lycopene, but you can also look out for pink fruit and veg like watermelon for your fix. Some reddish-purple vegetables like beetroot and cabbage also contain anthocyanins and betacyanins that are great for cardiovascular health.

Try: tomatoes, peppers, radish, strawberries, berries, red onions.

Orange

Featuring beta cryptothanxin, orange fruits and vegetables improve cellular health and are an essential part of a strong immune system. You probably already know they’re also good for eye health thanks to carrots. Some beta cryptothanxin is also converted into Vitamin A in our bodies.

Try: carrots, peppers, sweet potato, melon, butternut. Combine with healthy fats that improve the absorption of beta cryptothanxin and up Vitamin A conversion.

Green

Green is undoubtedly the most common colour in our veggie gardens. Luckily, they’re also great for our health. Green veggies are packed with anti-cancer compounds like sulforaphane and isocyanate. They also contain the all-important chlorophyll that improves skin-health and builds red blood cells for a strong immune system.

Try: spinach, broccoli, kale, kiwi, green herbs, asparagus.

Purple

Purple (or blue/black) plants are known for their intense pigments. These contain anthocyanins and betacyanins that are labelled anti-aging due to their contribution to cell health. They can also help fight common diseases like asthma, diabetes and heart disease by preventing the formation of blood clots.

Try: eggplant, plums, blueberries, purple broccoli, blackberries.


READ MORE: How do I grow organic vegetables?