Rainbow Vegetables

 An 'artists impression' of my kitchen according to my lad....

I’ve been redecorating some room in the house this week. It’s a job I’ve managed to put off for four years but I ran out of excuses and other more pressing tasks. 

We’ve decided to get away from the safe colours of pastels and venturing into the daring word of prime colours. The kitchen is now a bright yellow ("sunshine in a can" I call it) the front room is a really deep red and the back room is now a really strong dark blue. When you stand in the right position in the house you can see all of the colours together and my lad (who has good taste) thinks it looks like  a TV programme aired on CBBC called Big cook, Little cook. Strong prime colours all mixed together. 

His remark on the combination is “stinking”. He might have a point but I can guarantee it’s going to be another three years before anything will be done about it because I have a big backlog of very important jobs to be getting on with that will eat away the years before we venture into magnolia land.

Colours can change moods in rooms and the same can be said for the garden. Lovely peaceful areas can be made from rich purples and stimulating corners can be made from fire reds. So what about vegetables?  Do different types of colours change moods? They might do, but one thing the rainbow of colours does do is give us important vitamins and minerals. 

I don’t think you can go too far wrong eating four or five different types of colours in a meal if you can’t get to a complete rainbow. Here’s a bit of a list of virtues by colour. I think that for the sake of repetition we can assume all of these taken regularly will reduce the risk of most illnesses and improve immune systems as well as giving us much needed vitamins and minerals.

Healthy reasons to eat a rainbow of colourful fruits and vegetables

Orange/yellow

These are usually coloured by natural plant pigments called “carotenoids.” Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Some other examples of the orange/yellow group include: Yellow apples, Peaches, Squash, Pineapple Grapefruit , Nectarines   and of course Oranges.

Red fruits and vegetables

These are coloured by natural plant pigments called “lycopene” or “anthocyanins.” Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes. Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. These are some examples of the red group: Red apples, Red peppers, Beets, Red cabbage, Cherries, strawberries, red skinned potatoes and Pomegranates.

Green Colours

Green is coloured by natural plant pigment called “chlorophyll.” Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein.

Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. The “indoles” in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin helpful for mothers.

Some examples of the green group include:  Green apples, Honeydew melon, Artichokes,  Green beans , Brussels sprouts,Kiwi , Cucumbers, Courgettes, Spinach Green cabbage and  Avocados.

Blue/purple fruits and vegetables

These are coloured by natural plant pigments called “anthocyanins.” Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. Studies have shown that eating more blueberries is linked with improved memory function and healthy aging. These are some examples of the blue/purple group: Blackberries, Purple grapes, Blueberries, Raisins, Aubergine, Figs, Plums and Prunes.

White fruits and vegetables

These are coloured by pigments called “anthoxanthins.” They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too. Some examples of the white group include: Bananas, Onions, Cauliflower, Parsnips, Garlic, Potatoes, Ginger, Turnips and Mushrooms.

All of these vegetables and more that I haven’t mentioned are all great and combined together in the rainbow will provide all of the daily requirements we need and getting our own vegetables from the garden will ensure that we know exactly what is going into them. 

I wonder if I can convince my lad that having a rainbow of prime colours in the house is also a great benefit to our health? I doubt it, and sometimes when the sun is shining through the windows lighting up the Big Cook, Little Cook walls, I think I might agree with him .