5-a-day rainbows - get colourful

Emma Brown - Nutritionist | 04 Mar, 2019

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

Vegetables

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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

5-a-day-rainbow

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!

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.