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Include All the Colors of the Rainbow for Your Daily Fruit & Veggie Balanced Diet | Amoils.com

Colorful bell peppers ready for sales in fresh market, Bangkok, Thailand Every day, you should be having several helpings of vegetables plus some fruit too. And the color of your veggies and fruit is also important because there are different benefits from each color in nature's own color wheel.

Color is also a great way to get your young children to eat their fruit and veggies

They can help you to choose the different colors at the store to maximize the intake of a broad range of nutrients and have fun preparing them ready for a meal that looks like a rainbow on their plates. By ensuring a variety of different colored fruit and veggies, you are guaranteed a healthier and diverse amount of all the essential vitamins and minerals.

Grow your own!

If you possibly can, grow your own fruit and vegetables or visit your neighborhood farmers' market for a wide choice of organically and locally grown produce. Fruit and vegetables are so important to our health because they are whole foods, created by nature, and not tampered with by the big corporations who mass produce processed foods with all those unwanted and unhealthy additives. Such processed foods can never compare to the health benefits of fresh fruit and vegetables.


For brinjals or eggplants; passion fruits; purple cabbage; plums, blueberries, grapes - to provide strong antioxidants to lower the risk of cancer while helping your body fight inflammation.


For cherries and berries; strawberries and raspberries; red currants; apples; figs; tomatoes; watermelon; red onions; red cabbage - with the healthy benefits of lycopene to lower the risk of prostrate cancer and high blood pressure while providing a great source of vitamin C and preventing and helping to treat arthritis.


For coconut; celery; apples and pears; bananas; mushrooms, cauliflower; garlic and onions; parsnips and turnips - with some excellent sources of cancer preventatives such as compounds containing sulphur while helping to balance those hormone levels.

Orange and yellow

For all citrus fruit including oranges, mango; tangerines, grapefruit, lemons and limes; as well as papayas; pineapple; apricots; organic corn on the cob; pears and peaches; carrots; butternut; yellow and orange peppers - with plenty of beta-carotene to lower the risk of cancer while promoting healthy eyesight. Additional benefits include the promotion and formation of collagen as well as working with calcium and magnesium to build healthy bones.


For asparagus; artichoke; kiwi fruit; avocado, spinach, kale, collards, spring greens, lettuce, spring onions, broccoli, cucumber, peppers, beans and peas; apples and grapes - with loads of antioxidants to promote eye health while lowering the risk of cancer. In addition, to boost your immune system and normalise digestion.

Eat raw whenever possible for maximum benefit

If not raw, then lightly steamed. Juicing fruit and vegetables is another way to get their benefits. Experiment with your own favorites to find different blends that suit you but again sticking to one color for juicing works best. For example cucumber, celery and apple juiced with some grated ginger and a base of coconut water will make a tasty and nutritious pale green smoothie.