Eating the Rainbow

by James Kerrison on April 3, 2009

Want to boost your fat loss and your health? Then get some colours into your diet.

You want to be getting at least one item from each of the groups below on a daily basis.

To qualify, the food also needs to be an unprocessed, natural food. Sorry guys, you can’t just grab a box of Fruit Loops and call it a day!

Remember not to over do the starchy vegetables and fruit though.


These foods contain carotenoids which have been shown to reduce the risk of developing cancer, lower the chance of heart attack and reduce age related macular degeneration.

* Yellow apples
* Apricots
* Beans
* Squash
* Cantaloupe
* Carrots
* Grapefruit
* Lemons
* Mangoes
* Nectarines
* Oranges
* Papayas
* Peaches
* Pears
* Yellow capsicum
* Pineapple
* Pumpkin
* Sweet corn
* Sweet potatoes


Eat your greens. Your mom told you, so they must be good for you! The chlorophyll and leutin contained in these foods can help to keep your vision in top order. Broccoli for fighting cancer and spinach for massive forearms, green vegetables are the business.

* Apples
* Artichokes
* Asparagus
* Avocados
* Beans
* Broccoli
* Brussels sprouts
* Cabbage
* Celery
* Cucumbers
* Grapes
* Honeydew melon
* Kiwi
* Limes
* Green onions
* Peas
* Green capsicum
* Spinach
* Zucchini


This group contains the antioxidant rich anthocyanins. Protecting against cell damage they have been shown to reduce the risk of cancer, stroke and heart disease. Blueberries may also help with improving your memory, but only if you remember to eat them!

* Beetroot
* Blackberries
* Blueberries
* Eggplant
* Figs
* Plums
* Prunes
* Grapes
* Raisins


Here you will find both lycopene and anthocyanins.  Lycopene gives the red colour and may help reduce risk of several types of cancer, especially prostate cancer. To get the full benefit you should be looking to get some of it raw and some cooked.

* Red apples
* Red cabbage
* Cherries
* Cranberries
* Grapefruit
* Grapes
* Red capsicum
* Pomegranates
* Red Onion
* Radishes
* Raspberries
* Rhubarb
* Strawberries
* Tomatoes
* Watermelon

Grab a couple from each list, everyday, and you will be making a huge investment in yourself.

Did I miss your favourite food? Leave a comment below.


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