If you want to eat healthy, eat a rainbow!


If you want to eat healthy, eat a rainbow!

Fruits and vegetables are an essential part of our diet. They are rich in nutrients that we need on a daily basis in order to stay healthy and even protect us from certain diseases!

But did you know that different colours in fruits and vegetables come with different health benefits?

They can be divided into five separate colour groups: red, orange/yellow, purple/blue, green and brown/white. Each group contains its own set of unique nutrients and disease-fighting chemicals


Nutrients: Lycopene, ellagic acid, quercetin, hesperidin, fiber, vitamins a & c

Found in: Red apples, beets, blood oranges, cherries, cranberries, red chilli peppers, red bell peppers, red onions, watermelon, tomatoes, rhubarb, strawberries

The nutrients found in these red fruits and vegetables have been found to help reduce the risk of cancer, lower blood pressure, support joint tissue, reduce tumor growth, and lower cholesterol levels


Nutrients: Vitamin c, lycopene, zeaxanthin, beta-carotene, flavonoids, potassium

Found in: Carrots, pumpkin, sweet potatoes, pineapples, orange and yellow bell peppers, squash, yellow tomatoes, lemons, mangoes, oranges, nectarines, peaches, cantaloupe, sweet corn yellow apples

These nutrients are known to promote collagen formation and keeping joints healthy and well-functioning. They also encourage an alkaline balance in the body and are known to aid in building bones.


Nutrients: Lutein, vitamin c, fiber, resveratrol, zeaxanthin, ellagic acid, quercetin, anthocyanin

Found in: Blueberries, blackberries, plums, black currants, purple cabbage, eggplants, prunes, grapes, figs, raisins

The nutrients found in these fruits and veggies help lower cholesterol and fight cancer cells. They protect cells from damage and help reduce the risk of heart disease and stroke. They’re also known to help boost the immune system, fight inflammation, aid in digestion, and act as anti-carcinogens!


Nutrients: Calcium, fiber, lutein, zeaxanthin, chlorophyll, vitamin c, indoles, saponins

Found in: Avocados, green apples, limes, peas, okra, green beans, lettuce, grapes, green onions, cucumbers, kiwi, broccoli, asparagus, pears, honeydew

Like other nutrients previously mentioned, these nutrients help lower blood pressure, boost immunity, and reduce cancer risks. They also fight free-radicals, aid in normalizing digestion times and lower cholesterol levels.


Nutrients: Allicin, beta-glucans, lignans, EGCG, SDG

Found in: Bananas, dates, garlic, ginger, onions, potatoes, parsnips, shallots, turnips, cauliflower

These nutrients are known to provide very powerful immune boosting activity. They have antibacterial and antiviral properties and are responsible for activating natural killer b and t cells. They promote a balance in hormone levels and in turn reduce the risk of any hormone related cancers.

A daily diet that is rich in both fruits and veggies is essential for good health and intake of essential nutrients. So, the next time you pick up a salad bowl or blend some fruits into a smoothie, try to include as many colours of the natural ingredients as you can.

Our smoothies and bowls at Ruru’s Kitchen are made of fresh ingredients and include a wide range of colours to ensure that you are getting the daily nutrients you need!