All food's bright and beautiful, there is nothing I love more come spring than eating a plate full of brightly, coloured foods. In short, that's the root of "eating the rainbow", upping your vitamin and mineral intake by eating a diverse range of natural foods. It will make your skin glow, your hair healthier, improve your mood, fill you with energy and your friends will be asking you what's your secret? Well, the truth is there is no secret to eating well. To put it simply, by giving your body the nutrients it needs to function, it will thank you kindly in return. The multibillion diet and weight loss industry focuses on this big secret to looking your best and losing weight and the truth is there is no big secret, it's bulls**t. We are what we eat and knowledge is power. In the words of Thomas Edison, The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease'. Eat well and fuel your body with non processed, whole, organic foods, exercise because you love your body and create healthy habits not restrictions. Your body is amazing and if you don’t take care of it, where are you going to live?
So what is healthy? You cannot go wrong eating bright, vibrant colours - think fruits and vegetables, not processed junk food. The key is certain colours of food indicate specific nutrients, for example yellow and orange fruit and vegetables are high in vitamins A & C. Green foods (kale, spinach, avocado) are rich in vitamins B, E & K whilst purple foods (2017's food trend according to Whole Foods) are high in vitamins C & K . By looking at the colour of a food in its natural state allows us to know its qualities, pretty cool huh?
Purple's
Think: Acai, Aubergine, Black Rice, Blueberries, Blackberries, Figs, Goji Berries, Plums, Prunes, Purple Cauliflower, Asparagus & Sweet Potato, Raisins.
Nutrients: The rich colour of purple comes from anthocyanin's, a powerful antioxidant. Anthocyanin's are acclaimed for soothing inflammation and protecting against cell damage from free radicals. Purple fruits and vegetables are jam packed with nutrients with purple cabbage containing twice the polyphenols than white cabbage and purple potatoes containing four times more anthocyanin's than purple cabbage.
Health Benefits: Richly coloured purple foods are widely reported for fighting cancer, reducing high blood pressure and lowering HDL cholesterol. Purple fruits especially berries are the richest sources of anthocyanin's, so up your intake in blueberries and blackberries to reap the health benefits. Studies have proven blueberries prevent the growth of breast cancer cells (2010 study by University of Porto) and can stop prostrate cancer tumours forming (research at NC State university). The high antioxidant content in acai and berries are reported to have anti-ageing properties as well as reducing food cravings (helping weight loss) and slow age related memory loss. Eat figs to increase your calcium, magnesium and fiber intake and reduce high blood pressure and high blood sugar. Whilst, purple cabbage is proven to build a healthy brain and heart and acts as a fat burner. Overall purple foods have been proven to defend the body against stress and promote healing :)
Recipe inspo: Acai bowl (make your own or be wary to ensure low in sugar), Cauliflower pizza a la Madeleine Shaw with purple cauliflower base and a fig, goats cheese & walnut toppings, Aubergine parmigiana Jamie Oliver style with side salad (perfect for a dinner party) or keep it simple with greek yogurt and blueberries with a dollop of almond butter.
Red's
Think: Beetroot, Cranberries, Cherries, Cranberries, Grapefruit, Strawberries, Pomegranate, Red Apples, Radishes, Red Pepper, Rhubarb, Tomatoes, Watermelon.
Nutrients: Rosy-hued fruit and vegetables owe its pigment to lycopene. This antioxidant is rich in vitamins A & C, folate and are also sources of flavonoids which reduce inflammation and have antioxidant properties.
Health Benefits: Lycopene is associated with protecting the skin from sun damage and decreasing the risk of heart damage and certain cancer forms. Watermelon, tomatoes & red grapefruit contain high levels of lycopene proven to fight skin ageing and protect against prostate cancer (*Top tip: lycopene is better absorbed when heated so reaps the full benefits by eating cooked tomatoes rather than raw). Red peppers contain 2x more vitamin C and 9x more vitamin A than their green relative and are proven to fight against asthma, cancer and cataracts. The anthocyanins found in red fruits such as cherries, cranberries and red grapes contain anti-inflammatory properties (to reduce pain), help maintain a healthy heart and improving vision & memory. Whilst watermelon is rich in vitamins A & C helping neutralise cancer-causing free radicals.
Recipe Inspo: Watermelon & feta salad, Roasted tomato gluten free tart by Honestly Healthy, my roasted beetroot salad (check out recipes section) and Strawberry rhubarb quinoa pudding.
Yellow's/Orange's
Think: Apricots, Bananas, Carrots, Corn, Ginger, Lemons, Mango, Orange & yellow peppers, Pineapple, Pumpkin, Sweet potato, Winter squash, Yellow beetroot
Nutrition: Orange fruit & vegetables are rich in beta-carotene (vitamin A), vitamin C, flavanoids, lycopene and potassium, these foods contain antioxidants for a healthy heart & skin, immune system and lower blood pressure as-well as strong anti-inflammatory properties. Yellow foods share similar properties to orange foods and are also rich in carotenoids.
Health benefits: Orange & yellow foods are commonly considered good for eye health because they are rich in beta-carotene. The nutrients in citrus fruits will help promote healthy joints and collagen formulation. The rich content of vitamin C in oranges, carrots and yellow pepper’s boost the immune system so dose up if feeling a cold or flu coming on. Yellow peppers actually contain 2.5x the amount of vitamin C you would get from an orange. The zest of citrus fruits has powerful healing properties and is great source of limonene so use the zest in yogurt, salads and smoothies. Chopping, puréeing and cooking makes it easier for our bodies to absorb these nutrients particularly with a little fat so try adding olive oil to roast your sweet potatoes or eating peppers and carrots with some hummus.
Recipe inspo: Try this healthy take on Sweet Potato Fries coated with ground almonds, Banana Pancakes (gluten free of course), slicing lemon in your water, roasting butternut squash in olive oil, garlic & rosemary (simple yet delicious!) and adding ginger to a Prawn Mixed-Pepper stir fry.
Green's
Think: Apples, Asparagus, Avocados, Broccoli, Brussels Sprouts, Courgette, Green Beans, Green Peppers, Kale, Kiwi, Rocket, Romaine Lettuce, Spinach, Spring Onion, Pak Choi, Peas, Watercress.
Nutrition: We all know that green is good for us but why? Most green foods such as spinach, kale, opeas and broccoli are good courses of two carotenoids, lutein and zeaxanthin (promoting healthy vision). Green leafy vegetables are rich in beta-carotene, magnesium, vitamin K (essential for bone health), iron and calcium. Green vegetables contain carotenoids, flavonoids and other powerful antioxidants that have cancer-protective properties.
Health Benefits: Avocado (actually a fruit) is full of monounsaturated fats, the kind that are proven to be good for your heart. Brussels sprouts are pretty much at super food status as one of the strongest natural cancer fighters. Asparagus are renowned for promoting healthy bacteria in the large intestine and for de-bloating whilst romaine lettuce is high in bone-strengthening vitamin K and folic acid. Kale is a low-calorie source of calcium and spinach as we know from Popeye is full of iron and one of the best sources of folate keeping your body in good supply of red blood cells. If your looking to up your fibre content, a cup of peas will do the job. Salad greens provide a range of important nutrients to keep us healthy including boosting your energy and heightening immunity.
Recipe Inspo: Avocado & poached eggs seasoned with chilli flakes, Green Goodness bowl by Deliciously Ella, homemade guacamole, my courgette crust pizza (find in Recipe section), Detox Brocoli and Coconut soup by Madeleine Shaw, grilled asparagus spears wrapped in parma ham or the perfect snack an apple with tbsp almond butter.
