5-a-day rainbows – get colourful

The true rules of 5-a-day are that it should be a different type of fruit or veg to make it count. Of course two apples is a better choice than an apple and chocolate bar, but the important message is this – aim for variety!

So when selecting your fruit and veg, the more colours the better. Eat a rainbow to get a range of vitamins and minerals. Different colours = different nutrients!

Fruits

Rainbow-image---fruit

 

 

 

 

 

 

 

 

Strawberry – source of folate important for blood cell formation, vitamin C for a healthy immune system and iodine important for thyroid hormone production

Orange – source of calcium for healthy bones, vitamin E for healthy skin, thiamin to support nervous system function and vitamin C for a healthy immune system

Banana – source of potassium which plays a role in heart function, vitamin B6 for energy use and storage, and vitamin C for a healthy immune system

Apple – source of fibre for a healthy digestive system and vitamin C for a healthy immune system

Blueberry – source of vitamin E for healthy skin, biotin which plays a role in fat metabolism and vitamin C for a healthy immune system

Plum – source of copper important for red and white blood cell formation, vitamin E for healthy skin and niacin for energy release

Raspberry – source of vitamin E for healthy skin and vitamin C for a healthy immune system

 

Vegetables

Rainbow-image---vegetables2Rainbow-image---vegetables2

Tomato – source of potassium which plays a role in heart function, vitamin C for a healthy immune system and iodine important for thyroid hormone production

Carrot – great source of vitamin A important for immune function and eyesight in dim light

Swede – source of vitamin C for a healthy immune system and thiamin to support nervous system function

Broccoli – source of potassium which plays a role in heart function, calcium for healthy bones and phosphorus for healthy teeth and bones

Aubergine – source of iodine important for thyroid hormone production and vitamin B6 for energy use and storage

Cabbage – source of calcium for healthy bones, vitamin A important for immune function and eyesight in dim light and thiamin to support nervous system function

Beetroot – source of potassium which plays a role in heart function, phosphorus for healthy teeth and bones, and folate important for blood cell formation

So next time you hit the fresh produce aisle – make sure you put a variety of colours in your trolley!

Leave a Reply

Your email address will not be published. Required fields are marked *


5 × four =

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>