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Colours of the Rainbow

Posted by Nicole Balchin on 11 September 2018
Colours of the Rainbow
Trying to get the kids to eat a variety of vegetables can be somewhat hard , stressful and pretty time consuming  It tests our patience and also can push us to the brink of insanity (maybe I am just speaking for myself).

But why the need to get a rainbow of vegetables into the stubborn mouths of our children? Well it can be easy to fall into a routine of focusing only on what you know the kids will eat.

However, our bodies benefit from variety for optimal health we NEED a rainbow of colours

Red Fruit and Vegetables
Help to fight cancer, reduces the risk of diabetes and heart disease, improve skin quality  and soaks up damaging free radicals.
eg.Red capsicum, tomatoes, strawberries, raspberries, watermelon, Apples, cranberries, cherries or beetroot.

Tip: Watermelons continue to develop nutrients after they have been picked and are therefore best stored at room temperature.

Orange Fruit & Vegetables
Improve immune function, reduce the risk of heart disease, promote eye health (she wasn't lying then) and promotes healthy joints
eg.Oranges, grapefruit, peaches, carrots, sweet potatoes, cantaloupe, papayas, mangoes, lemons

Tip: Boil sweet potatoes with the skin on as this helps retain the levels of vitamin C.

Green Fruit & Vegetables
Boost the immune system, help detoxify the body, restore energy and vitality, aids tissue healing and provides digestive enzymes.
eg.Avocado, broccoli, lettuce, brussel sprouts, green grapes, green apples, asparagus, spinach, green beans, kiwi fruit

Tip: If you are cooking spinach, opt for steaming rather than boiling to preserve the nutriants.

Blue/Purple Fruit and Vegetables
Fight cancers and unwanted inflammation, reduce the risk of Alzheimer's, boost memory and protects cells from damage.
eg. Blueberries, blackberries, red grapes, purple cabbage, eggplant, plums, prunes, figs

Tip: Eat Blueberries raw as the valuable nutrients are damaged when exposed to temps over 175°c.

White and Brown Fruit & Vegetables
Protect against certain cancers, keep bones strong, a heart healthy choice.
eg. Mushrooms, cauliflower, garlic, parsnips, potatoes, onions

Tip: Studies have shown that 3min of boiling cauliflower draws out more nutrients that 10 minutes of steaming
Author: Nicole Balchin
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