“Variety’s the spice of life, that gives it all its flavour.” William Cowper

Howling Heart Fitness Healthy Food photo


Do you find that you eat the same colour foods all the time, or that the fruit & veg challenge opened your eyes a bit to the fact that you aren’t eating the rainbow 🌈👀

The “colour deficiencies” mean we are lacking in micronutrients and phytonutrients which increase the risks of heart disease, osteoporosis, cancer, diabetes and more.


Are found in plants and they include antioxidants, flavonoids, polyphenols, and various other chemicals that contribute to our overall health.)


A large number of phytonutrients fall into the flavonoid category. They are found in a variety of plant foods. It might help reduce people’s risk of asthma, certain types of cancer, and coronary heart disease.


More than 600 carotenoids provide yellow, orange, and red colours in fruits and vegetables. Carotenoids act as antioxidants in your body. This means they tackle harmful free radicals that damage tissues throughout your body. These may help protect you from cataracts and age-related macular degeneration, which are two types of eye problems.

Ellagic Acid

Ellagic acid is found in several berries and other plant foods. This acid may help protect against cancer in several different ways. For example, it may slow the growth of cancer cells. And it may help your liver neutralize cancer-causing chemicals in your system.


It acts as an antioxidant and anti-inflammatory. Some research suggests that resveratrol might play a role in reducing the risk of heart disease and certain cancers. And it may help extend life, animal studies have shown. But more human studies are needed to establish a clear relationship.

So in summary, to eat the rainbow, be sure to eat a variety of different coloured fruits and veg throughout the day. Most colourful fruits & veg have anti-inflammatory and antioxidant effects that may benefit different aspects of your health.

The below infographics can give you more ideas on how to eat a wide a varied diet and to get in those important nutrients 😊

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