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!
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
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
Nutritionist Emma White (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.
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