Eat the Rainbow

Are you consuming enough fruits and vegetables? According to National Health Morbidity Survey 2019, a staggering 95% of Malaysian adults do not consume the recommended daily intake of fruits and vegetables as recommended in Malaysian Dietary Guidelines.

Fruits and vegetable are packed with important essential vitamins (vitamins A, B6, C and folic acid), minerals (sodium, calcium, phosphorus, iron and magnesium) and phytochemicals with enormous healing powers. An excellent source of dietary fibre, fruits and vegetables help maintain a healthy gut and prevent constipation.

The World Health Organisation states that a healthy diet contains at least 400g, or 5 portions, of fruits and vegetables a day. Try to eat a rainbow of different coloured fruits and vegetables every day to get the full range of health benefits. Let’s take a look at each colour.

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Food sources: Tomato, strawberry, onion, pomegranate, apple

Benefits: Protects against heart disease, diabetes and certain types of cancer

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Orange / yellow

Food sources: Oranges, banana, lemon, corn, pineapple

Benefits: Great for eyesight, immunity and cell growth

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Food sources: Broccoli, asparagus, kiwi, cucumber, green apple

Benefits: Supports detoxification, immunity and digestion

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Blue / purple

Food sources: Blueberry, eggplant, plum, prune, fig

Benefits: Promotes longevity and heart health

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White / brown

Food sources: Cauliflower, garlic, potato, mushroom, radish

Benefits: Supports immunity and circulatory system