The colour of the fruits and vegetables we eat is just as important as the amount of them we consume.  Most of us understand the recommended 5-A-Day Rule.  But it's just as important to make your chosen five as colourful as possible.  Richly coloured fruits and vegetables have the greatest amount of nutrients that are hard to substitute with supplements alone.

The nutrients in fruits and vegetables work together to create unique protection against cancer, heart disease, impaired vision, hypertension and many other diseases.

Green fruits and vegetables are rich in fibre, vitamin C, calcium, folic acid, beta-carotene, lutein and zeaxanthin.  Lutein is an antioxidant that, together with zeaxanthin helps protect eye health and therefore lowering the risk of age-related vision loss.

Folic acid is found in green leafy vegetables and is extremely important for pregnant women, reducing the risk of their baby developing a birth defect.

The essential nutrients found in green fruits and vegetables are also known to offer protection from cancer and bad cholesterol whilst also helping to improve the immune system and aid digestion.

The avocado has to be one of the Green's superstars - it contains 25 essential vitamins and minerals and is known for its cholesterol lowering benefits due to its oleic acid levels (an omega-9 fatty acid) and it contains twice the amount of potassium of an average banana.  It is packed with dietary fibre, vitamins K, E and B6 - the busiest vitamin in the body.

Green vegetables include spinach, cabbage, broccoli, green beans, courgette, green peppers and peas.

Examples of green fruits are kiwi, green grapes, green apples and avocados.

Orange and yellow fruits and vegetables are packed with carotenoids, vitamin C and many other nutrients known to protect your nervous system, eye health and help prevent heart disease.

Beta-carotene, which is converted by the body into vitamin A, plays a role in healthy skin, vision and also boosts the immune system.  Together with magnesium and calcium, these help to build strong bones.

The crowned king of the orange and yellow foods, however, has to be carrots.  They are an excellent source of a wide variety of nutrients including vitamins K and C, potassium, magnesium, phosphorous, molebdenum and fibre however, they are renowned primarily as the food for good eyesight and that is due to their whopping 34317 IU of vitamin A per cup.

Orange and yellow vegetables include carrots, yellow and orange peppers, pumpkins, sweet corn, sweet potatoes and yellow tomatoes.

Orange and yellow fruits - apricots, oranges, grapefruits, peaches, mangoes, yellow apples, pears, pineapples and papaya.

Red fruits and vegetables help to protect our hearts.  The red colour in these fruits and vegetables contains potent antioxidants that reduce the risk of developing high blood pressure and atherosclerosis, a disease in which fat, cholesterol and calcium build up in the arteries.

Red fruits and vegetables are also high in phytonutrients such as lycopene and anthocyanins.  Lycopene is known to lower the risk of developing cancer.  Anthocyanins are naturally occurring pigments that protect against heart disease and improve brain function.

Tomatoes are loaded with more than 20 vital nutrients.  The lycopene in tomatoes has been researched extensively for its antioxidant and cancer fighting properties.  Tomatoes are also a good source of chromium and vitamin B2, also known as riboflavin.  Riboflavin has been shown to be beneficial in reducing the frequency of migraines.  Chromium has been shown to help diabetics keep their blood sugar levels down.

Lycopene, also found in watermelon, papaya, pink grapefruit and guava but not in strawberries or cherries, is at its most concentrated after cooking due to the cooking process breaking down cell walls, releasing and concentrating the carotenoids.  Tomato products such as ketchup, tomato juice and pizza sauce are, surprisingly, some of the richest sources of this powerful antioxidant.

Red vegetables include tomatoes, radishes, red cabbage and beets.

Examples of red fruits are strawberries, raspberries, cherries, red grapes, watermelon, cranberries and red apples.

Blue and purple fruits and vegetables, just like the red varieties, have high levels of anthocyanins to protect cells from oxidative damage and preventing disease such as heart disease, stroke and cancer.

Blue and purple fruits and vegetables are very important for memory and promote a more healthy aging process and are also found to protect urinary tract health and regulate healthy digestion.

Blueberries contain the highest antioxidant content among fruits.  They are bursting with nutrients and flavour, yet very low in calories.  Recent research carried our on 60 fruits and vegetables for their antioxidant capability shows that blueberries came out on top, rating the highest in their capacity to neutralise free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, haemorrhoids, peptic ulcers, heart disease and cancer.

There are even studies investigating the effect of blueberries reducing belly fat!

Blue and purple vegetables include aubergines, red cabbage (purple), purple potatoes and purple sprouting broccoli.

Blue and purple fruits: blueberries, blackberries, plums, raisins and fresh figs.

White fruits and vegetables contain a chemical called allicin.  This is known to lower levels of bad cholesterol and high blood pressure.

Certain nutrients found in white foods stimulate natural killer B and T cells, the major regulators of immune defense, thus boosting your immune system.  They also minimize the risk of colon, prostrate and breast cancer.

Garlic has long been considered a herbal 'wonder drug' with a reputation for curing anything from the common cold to the Plague!  It is overflowing with a variety of strong sulfur-containing compounds such a thiosulfinates, of which one is allicin. Garlic's pungent odour can be overwhelming but its health promoting benefits make the potential 'garlic breath' risk worth it.  Garlic is anti-inflammatory, antibacterial and anti-viral.  It is beneficial for weight control, cardiovascular and cancer protection and promotes optimum health.

White vegetables include potatoes, onion,  mushrooms, cauliflower, turnip and of course, garlic.

Examples of  white fruits: bananas, white nectarines, white peaches and pears.

In conclusion, eating a rainbow of fruits and vegetables promotes variety in our diets, enables us to be less likely to be deficient in essential nutrients and helps reduce the risk of certain diseases and conditions detrimental to our health. 

To gain the maximum benefit, eat your fruits and vegetables as fresh as possible and if the skins are edible, eat them too.  As a general rule, the darker and brighter the colour of your fruits and vegetables, the more vitamins, minerals and fibre they contain.  Spinach contains more nutrients than lettuce, for instance.

Finally, experiment with your 5-A-Day Rainbow.  To increase your fruit intake, make smoothies, add chopped fruits to your breakfast cereal and make healthy desserts using either fresh or dried fruit.  For vegetables, use them in salads and sandwiches or serve them with dips.  Remember, overcooked vegetable lose their nutrients so it is better to eat them raw or lightly steamed.  Always include a variety of vegetables with your main meals.

Aim to make your breakfast, lunch and dinner plate as colourful as possible.