Phytonutrients: Enjoy a colourful plate inspired by the rainbow

Compounds such as flavonoids, carotenoids and polyphenols are responsible for the smell, colour and flavour of fruits and vegetables and could provide a variety of health benefits.

By Sandra A. Farrell, MSc, BA, Contributor

It is widely understood that a balanced diet is vital for good health. In addition to consuming macronutrients such as proteins, carbohydrates and fats; and micronutrients such as vitamins and minerals, nutrition scientists are highlighting the benefits of consuming a diverse range of colourful foods often termed ‘eating the rainbow’.

The more colourful the food on your plate, the more nourishing it will be, too. ‘’Eating the rainbow’’ is a maxim which suggests that eating a variety of different coloured fruits and vegetables, provides different nutrients to support overall health. Vegetables and fruits are good sources of phytonutrients along with herbs, spices, whole grains, legumes, nuts, seeds and teas. One helpful principle is to consume at least 30 different plant based foods each week.

Professor Tim Spector, a prominent UK based genetic epidemiologist at King’s College London and expert in personalised nutrition and gut microbiome, is a leading advocate for the ‘eat the rainbow’ approach. He uses the phrase to promote eating a wide variety of colourful plant based foods to reduce inflammation, improve gut health and combat aging. 

The benefits of phytonutrients

• A high intake of plant foods has been linked to lowering of risk factors for cancer, obesity and chronic diseases such as diabetes and cardiovascular disease.

• Different colours provide specific unique nutrients (eg. green for folate/iron, red for lycopene/tomato.

• Plant foods are high in fibre which supports gut health.

• Studies have associated different phytonutrient compounds to antimicrobial, antioxidant, anti-inflammatory and anti-cancer properties.

• Supports the immune system, improves heart and blood vessel health and promotes healthy oestrogen metabolism.

• Several studies have demonstrated that different phytochemicals can act synergistically, working together to produce anti-cancer and antioxidant effects.

Recommended fruits and vegetables per day

• The World Health Organisation (WHO) recommends that everyone older than 10 years of age should aim for a daily intake of at least 400 grams of fruit and vegetables per day. This is generally understood to mean five 80g portions or ‘5 A Day’. Lesser amounts are recommended for children: at least 250g for ages 2 - 5 years and 350g for ages 6 – 9 years.

• The American Cancer Society (ACS) recommends 2 ½ to 3 cups of vegetables and 1 ½ to 2 cups of fruits each day.

Setting things in motion

• When humans eat plant foods, phytonutrients protect us from chronic diseases.

• Phytonutrients in food come in different colours: red, green, yellow – orange, blue – purple, white – tan and brown.

• Each colour offers health benefits, so none is superior, balance them all.

• Eat colourful skins with flesh and avoid peeling foods like eggplant, guava and apples to benefit from highly concentrated health promoting compounds.

How to colour your plate with plants (Eat the rainbow)

• Vary your choices: Nature offers thousands of phytonutrients so aim to enjoy a wide range of fruits and vegetables.

• Season with colour: Use a variety of herbs eg. Parsley and spices like turmeric for extra colour and antioxidants.

• Extras: Sprinkle with nuts, seeds and berries for added texture and nutrients.

• Use frozen/canned: Along with fresh, you could use frozen vegetables and fruits or canned (no added salt) to ensure you have a variety of colours.

• Be creative with substitutions: To get more phytonutrients, replace less nutrient dense foods with more nutrient dense options. eg substitute white rice with brown, purple or black rice.

• Maximise combinations: When we combine certain foods we may achieve a better effect than eating each food separately. There can be ‘synergistic results’ eg putting turmeric, black pepper and olive oil together in a meal may enhance phytonutrient effects of all 3 foods on your health. Adding lemon juice to spinach helps iron become more absorbed by your body.

• Mindful eating: Pause to notice the colours on your plate: what’s there, what’s missing and aim to enjoy a wide variety of colours across the week.

About the Author

Sandra A. Farrell is a UK based Registered Nutritionist and member of Plant Based Health Professionals (UK). She has a MSc in Global Public Health Nutrition, BA (Hons) in Food, Nutrition and Professional Cookery and additional qualifications in Psychology, Health Coaching, Health Behaviour Change, Health Improvement, Plant Based Nutrition, Education and Training, Setting up Healthy Eating Cookery Clubs, Horticulture and Garden Designs. Sandra specialises in nutrition interventions and evidence based therapeutic diets. She is a mentor with Trailblaze St Kitts and Nevis, a mentorship initiative empowering youths in St Kitts and Nevis by connecting with professionals for guidance, skill development and career preparation with an aim to cultivate future leaders within the nation and wider Caribbean.