Eat a Rainbow
Red - Tomatoes
Tomatoes are a good source of vitamin C. One large tomato provides around 40% of the adult daily requirement. They also contain useful amounts of vitamin B6 and dietary fibre and a phytochemical called lycopene. Studies suggest that men who eat tomatoes regularly are less likely to suffer from prostate cancer. They also help protect against heart disease.
RED – LETTUCE ( RED OAK LEAF)
This variety of red lettuce is an excellent source of Vitamin K which is essential for the normal clotting of blood.
ORANGE – CARROTS
Carrots are an excellent source of beta-carotene, a powerful antioxidant. The body can also convert it into Vitamin A, which is important for healthy skin, eyes and the immune system. A large American study showed that women who ate carrots regularly had a 60% lower risk of developing lung cancer, compared with women who ate none.
YELLOW – PEPPERS
Peppers, whether green, red, orange or yellow, provide excellent amounts of vitamin C and beta-carotene, two very powerful antioxidants. Diets rich in antioxidants are thought to reduce the risk of several types of cancer and heart disease.
GREEN – ASPARAGUS, LEAFY GREENS
Dark green leafy vegetables, like spinach and watercress, are rich in
B vitamins, particularly folate. Folate is important for
women planning to become pregnant because it helps reduce the risk of
neural tube defects like spina bifida. Asparagus is one of the few good
vegetable sources of Vitamin E and is a natural diuretic. Its glycosides
may be anti-inflammatory and
of use in treating rheumatoid arthritis.
GREEN – LETTUCE
It is a common misconception that lettuce leaves are made up mainly of water and little else. Although lettuce leaves are more than 90% water (and as such can contribute to our daily fluid intake), they also contain a number of key vitamins, minerals and phytonutrients, including calcium, iron, potassium, vitamins C & A, folate and antioxidants called carotenoids.
VIOLET – CABBAGE
Red cabbage is an excellent source of Vitamin C. It contains a group of phytochemicals including indoles, which are strongly linked with a reduced risk of several types of cancer. The red/violet colour in red cabbage comes from anthocyanins, a type of flavonoid and a strong antioxidant.
