Eat the Rainbow

Eat the Rainbow

Natural sources of vitamins come in all colours. So if you want a strong, fit body, aim to have a rainbow of colours on your plate.

Everyone knows that the body needs vitamins for optimum health and vitality. With vitamins, your body is able to defend itself against harmful microorganisms such as bacteria and viruses. Vitamins also protect your cells; ensuring that every cell works well. If your body doesn’t get the vitamins it needs, you will probably end up with heart, eye and skin problems as well as a host of other medical conditions.

It’s important to remember that your body is not able to produce vitamins naturally but you can get everything you need from natural food sources. This is why a balanced diet is essential. A diet that includes a variety of fruits and vegetables can easily provide your body with nutrients.

Brightly coloured fruits and vegetables are the key. When it comes to getting the vitamins your body needs, aim for the colours of the rainbow Take a look at this fun food colour wheel and use it as a guide so you can enjoy the right vitamins to stay strong, healthy and vibrant no matter how old you are.

 RED for Vitamin A
bell pepper

Fruits and vegetables such as red bell peppers, pumpkin and apricot are rich in vitamin A. One of the benefits of including vitamin A in your diet is that it preserves your eye sight. Vitamin A deficiency can lead to night blindness and a dry cornea that can seriously affect your vision.

RED AND ORANGE for Vitamin B1


Tomatoes, squash and carrots contain plenty of vitamin B1. Vitamin B1 is a good source of energy and it helps to support your nervous system. A weak nervous system can lead to health conditions such Alzheimer’s and Parkinson’s disease.

ORANGE for Vitamin C


Vitamin C is one of the most popular among all vitamins. It boosts your immunity, protects you from cardiovascular diseases, eye diseases and even wrinkles. Food sources rich in vitamin C include citrus fruits (lemon, grapefruit, oranges), mangoes and pineapple.

YELLOW for Vitamin B2


The chemical component from fruits and vegetables which transforms into vitamin B2 is known as riboflavin. This chemical is water-soluble, meaning that it will not be stored in the body and needs to be replenished. One of the benefits of Vitamin B2 is that it promotes the production of red blood cells. Red blood cells are responsible for delivering oxygen to the tissues in your body. Bananas and persimmon are excellent sources of vitamin B2.

GREEN for Vitamin B3


You can enjoy this vitamin by eating plenty of asparagus and broccoli. Vitamin B3 is essential and is needed to process fat in your body, regulate blood sugar levels and lower cholesterol levels. A slight deficiency of vitamin B3 in your body can lead to restlessness and irritability.

GREEN for Vitamin B5

Avocados with pit

Avocados and sunflower seeds are bursting with vitamin B5. This vitamin is needed to keep the cells in your body working efficiently. It also plays a role in the production of neurotransmitters in your brain. Vitamin B5 deficiency can cause muscle cramps and fatigue.


fruits and vegetables

Most vegetables, nuts and wholegrains contain vitamin B6. This vitamin is water-soluble and is needed to maintain your body’s cardiovascular, digestive and immune functions. According to a study in Japan, which was reported on WebMD, vitamin B6 reduces the risks of heart attacks and stroke for both men and women.

DARK GREEN for Vitamin B9

leafy greens

The chemical which transforms into vitamin B9 in your body is known as folic acid. Leafy vegetables and legumes are some good sources of this vitamin. You can obtain high amounts of vitamin B9 from lentils and spinach too. This vitamin essential for cell division and growth. It is especially important for pregnant mothers as it helps with fetal development.

GREEN for Vitamin K


Aside from maintaining your overall health, vitamin K has blood clotting attributes. Studies have also shown that vitamin K can play a positive role in the management of osteoporosis. You can enjoy vitamin K from Brussel sprouts, Okra and cucumber.

MILKY WHITE for Vitamin D

dairy product

Interestingly, the best way to get your vitamin D is by spending time outside. Sunlight is the best source of this vitamin but it’s not the only source. You can also add to your daily vitamin D intake by eating tofu, dairy products, almond milk and soy. Vitamin D plays an essential role in maintaining healthy and strong bones and teeth.



Vitamin E can give you strong immunity, healthy skin and eyes. The recommended daily intake for vitamin E for adults is 15 mg. Enjoy your daily dose of from eggs, almonds and wheat germ.

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