Plant Power: Health benefits of fruit and vegetables

Fruit and vegetables come in a variety of colours and are packed with essential vitamins, minerals, and antioxidants that boost the immune system and reduce the risk of numerous chronic health conditions. They are also an excellent source of dietary fibre, which can help to reduce cholesterol, promote regular bowel function, and improve gut health.

There is no better way to care for your health than by focusing on a nutritional intake abundant in fresh, seasonal, and homegrown produce. Growing your own food enables your fruit and vegetables to be picked at their peak and consumed soon after harvesting, meaning high vitamin, mineral and antioxidant levels, fabulous flavour, and freshness – so it is a win on every level.

It is the antioxidants in fruits and vegetables that give them their different colours; so choosing your favourite seeds to plant across the year from each of the colour groups below is a great way to increase exposure to various phytonutrients (plant chemicals) as well as diversity in your dietary intake. See table below that explains the health benefits of different coloured food!  

Colour	Fruits or Vegetables	Phytochemicals & Benefits
🍅 Red	Tomatoes Capsicum Strawberries Apples Beetroot Red grapes Red peppers Red onion	Reduces risk of diabetes & heart disease Cancer protective Improving skin health Carotenoid – Lycopene Ellagic acid Citrulline
🥕 Orange and yellow	Oranges Carrot Sweet Potato Pumpkin Peaches Banana Winter Squash Yellow pepper Pineapple Corn	Protects against eye damage (cataracts and age-related macular degeneration) Supports communication between cells in the body May help to prevent heart disease and stroke May protect against UV damage Carotenoid – Beta-carotenoid Hesperidin
🌿 Green	Spinach  Avocado Asparagus Artichokes Broccoli Alfalfa sprouts Kale Cabbage Kiwi fruit Green tea	Help to protect against cancer and eye related diseases   Sulforaphane Isocyanate Indoles Lutein Zeaxanthin
🍇 Purple	Blueberries Blackberries Elderberries Raisins Eggplant Plums Figs Prunes Lavender Purple cabbage	Delay cellular ageing Reduce blood clots Help to protect against some cancers Assists with memory Anthocyanins
🧄 White	Onions Cauliflower Garlic Ginger Leeks Parsnips Turnips Daikon radish Mushrooms Dates	Antibacterial and antiviral Helps to protect against some cancers with its anti-tumour properties May reduce inflammation and hypertension Allicin Gingerol Sulforaphane Quercetin Kaempferol

Spice it up!

Herbs and spices are another ideal way to boost the phytochemical and antioxidant content of a meal. Using these to top meals is a great way to add flavour to your favourite recipes and can help to reduce the need for added salt. Some great herbs to try your hand at planting to easily include in meals at home include:

Try to eat a rainbow of colourful fruits and vegetables each day to get the full range of colours and consequently vitamins, minerals, antioxidants, and  health benefits.  

So next time you’re thinking about what to grow at home – don’t just consider the seasons, but also give thought to the vegetable colours you are planting. Variety is the spice of life!

– Catherine (FFH volunteer Dietitian) 🌱