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Having fresh produce in different shades not only makes your meal look more Instagrammable, but it also benefits your health from head to toe.
Ever wondered why nutritionists are big on colourful plates? It’s more than just eye candy — those vibrant hues serve up everything from an energy boost to a healthier heart and sharper mind. Each shade packs its own punch, and when you mix them all together, you’re looking at some serious nutritional power. Here’s why eating the rainbow is the smart (and tasty) way to fuel your body.
Red fruits like apples, tomatoes, strawberries, chillies and red capsicums are rich in plant nutrients such as lycopene. These have antioxidant properties that support healthy ageing and help reduce inflammation.
Add to your plate: Pasar Cherry Tomato
Yellow and orange produce are full of antioxidants, including vitamin C, and support a healthy immune system. Pumpkin and carrots, for example, provide lutein and zeaxanthin, which are beneficial for eye health.
Add to your plate: Organic Japanese Pumpkin
Avocados, asparagus and snow peas offer plenty of fibre and vitamin K, which are essential for bone health and aiding the healing process. Spinach, meanwhile, contains glutamine, which recent research suggests could further support wound recovery.
Add to your plate: Sustenir Spectacular Spinach
The pigments in blueberries, purple sweet potatoes and purple cabbage contain anthocyanins, which are known to help lower blood pressure and support heart health. These compounds may also benefit brain health and memory, and have anti-ageing effects.
Add to your plate: Vietnam Prepacked Sweet Potato – Purple
Mushrooms, potatoes, cauliflower and garlic are chock-full of antioxidants that support overall health. Garlic, in particular, is a natural powerhouse of allicin, which lowers inflammation and cholesterol.
Add to your plate: Eloasis King Oyster Mushroom
Main photo: Kelvin Chia, Styling: Yong Woei Na / Other photos: Shutterstock
