Fruit and vegetables are an important part of a healthy, balanced diet, as they are good sources of fibre, as well as having lots of essential vitamins and minerals and contain phytochemicals which may promote heart health and strengthen the immune system.
Eating lots of fruit and vegetables can help you to keep a healthy weight as they are naturally low in fat. Scientific evidence suggests that having 5-7 portions a day may reduce your risk of many diseases.
Variety is important! Different types and colours of fruits and vegetables contain different combinations of important nutrients, which our bodies need to stay healthy. So, to get the most benefit out of them, try to have a wide variety of fruits and vegetables from each of the colour groups – red, orange, yellow, green, purple, blue and white.
Fruit and vegetables can be prepared in many different ways. They can be eaten raw or cooked, fresh or frozen, and even tinned in their natural juices. They can also be added to smoothies, which can be delicious. Fruit and vegetables are better eaten whole because they are more filling and provide more fibre.
A Rainbow of Nutrients
Red
Red fruit and vegetables such as tomatoes contain an antioxidant called lycopene which gives them their red pigment. Lycopene has been linked with lower risk of cardiovascular disease and certain cancers in research studies. Strawberries and red peppers are also a rich sources of vitamin C which is important for skin, wound healing and immune function.
Orange/ Yellow
Orange fruit and vegetables are high in carotene which is a form of Vitamin A, this keeps our eyes healthy and also contributes to a healthy immune system. Carrots, butternut squash and sweet potato are good sources; that’s why we often hear that carrots help us to see in the dark! Yellow fruit and vegetables like sweetcorn, peach and papaya are also rich in vitamin A. Bananas are rich in potassium, read on to see why potassium is important for our bodies.
Green
Green fruit and vegetables get their colour from chlorophyll. They also contain a variety of vitamins, minerals and plant compounds that support heart health and may help reduce the risk of certain cancers. Examples include spinach, kale and broccoli. Vitamin E is another important antioxidant which protects our cells from damage.
Blue/Purple
Blue and purple fruits and vegetables get their colour from natural plant compounds called anthocyanins. These antioxidants may help protect cells from damage and have been linked with better heart and blood vessel health. Foods rich in anthocyanins include blueberries, beetroot, red cabbage and purple grapes.
White and Beige/Light Brown
White and light brown fruit and vegetables contain important disease-fighting phytochemicals which promote heart health, and strengthen the immune system. These foods are particularly high in fibre, which keeps us fuller for longer and keeps everything moving in our digestive system. Such foods include onions, cauliflower, parsnips, garlic, mushrooms and potatoes.
Fun Fact: Did you know?
How to incorporate the rainbow into your child's diet?
For some recipe inspiration packed full of fruit and vegetables check out Bord Bia's dedicated recipe page!
