EAT A RAINBOW!!
There are many wonderful, nutritious, immune boosting foods that can be easily added to yours and your family’s diet in many simple ways. The saying ‘eat a rainbow’ is a simple way to ensure that different vitamins and minerals are incorporated into your diet.
The following is an example of what you can include to brighten up your food intake and help boost your immune system.
RED – Naturally containing phytochemicals such as the carotenoid lycopene and anthocyanins, boasting antioxidant activity, which may support urinary tract in men and reduce cell damage from free radicals. Sources include tomatoes, red capsicum, cherries, cranberries and watermelon.
PURPLE / BLUE – Purple/blue foods get their colour from the anthocyanin content. Anthocyanins possess antioxidant properties and may support anti-aging in the body, as well as boosting circulation. Sources include blueberries, red grapes (and red wine), black berries and eggplants.
ORANGE / YELLOW – Naturally high in vitamin C, which may support immune system as well as being high in bioflavonoids. They also often contain the carotenoid known as beta-carotene. Beta-carotene is converted to vitamin A in the body, with may help support a healthy immune system as well as maintaining mucous membranes and supporting eye health. Sources oranges, carrots, sweet potato, pineapple and orange capsicums.
GREEN – Green foods contain a whole host of nutrients including carotenoids and indoles, with antioxidant capacities. The carotenoid lutein is found in green foods, which has an affinity for eye health. Good sources of green foods include spinach, kale and broccoli.
BROWN / WHITE – Not confusing refined white foods (such as white bread and white pasta) which often has little nutritional value, natural white coloured foods such as garlic and onions contain many vitamins and minerals, including sulfur, which may support immune system and cardiovascular health.
By ‘eating a rainbow’ you can increase the amount of vitamins and minerals you and you family are eating daily, to help increase and support the immune system and overall general health and wellbeing, whilst making your plates look more appealing and appetising.