Eat the Rainbow to build your immunity

Rainbows have long been a symbol of hope after a storm, or optimism in difficult circumstances. But did you know that eating food in the different colours of the rainbow can actually help you build your immunity?

“This is because foods of different colours contain different groups of vitamins and nutrients! So, if you would like to know if you’re eating enough of “everything,” one of the easiest ways to do this, is to make sure you eat natural foods in all of the colours of the rainbow during the course of a week”, explains Dr Bhavna de Kock, GP.

Here is a quick guide to the different food colour groups:

Red and Pink

  • These foods help fight heart disease and some cancers. They are helpful in regulating blood pressure levels, reducing tumor growth, lowering bad cholesterol levels and reducing the risk of certain types of cancer. Full of vitamins A and C.
  • Examples: Red apples, Red cabbage, Cherries, Cranberries, Red grapes, Red peppers, Pomegranates, Radishes, Raspberries, Strawberries, Tomatoes, Watermelon

Yellow and Orange

  • Yellow and orange foods help reduce the risk of cancer, heart disease and can even improve your immune system. Vitamin A also keeps your eyes healthy, which is very important.
  • Examples: Apricots, Carrots, Grapefruit, Lemons, Mangoes, Pumpkin, Sweetcorn, Nectarines, Oranges, Papayas, Peaches, Yellow peppers, Pineapple


  • Healthy greens are excellent sources of folate, a B vitamin that helps reduce risk of birth defects and can help prevent heart disease. They also help reduce the risk of cataracts and age-related blindness.
  • Examples: Asparagus, Avocados, Broccoli, Cucumbers, Kiwi, Lettuce, Peas, Spinach, Kale, Green apples

Blue and Purple

  • Blue and purple foods add health-enhancing flavonoids, phytochemicals, and antioxidants that protect your cells. They also help reduce the risk of cancer, stroke and heart disease.
  • Examples: Blackberries, Blueberries, Eggplant, Figs, Plums, Prunes, Purple grapes, Raisins

White and Brown

  • White and brown foods help lower blood pressure and cholesterol and reduce your risk for heart disease, stomach cancer and stroke.
  • Examples: Bananas, Onions, Cauliflower, Garlic, Potatoes, Ginger, Turnips, Mushrooms

A few tips to boost your diet in this way:

  • A colour a day – pick a colour and eat for the day, try to get all in a week
  • Make different vegetable dips and mash
  • Enjoy some smoothies – you can pack so many ingredients into one!
  • Add fruit to your cereal and muffins
  • Snack on veggies in between meals, baby carrots, celery or baby tomatoes
  • Blend fruit and freeze into popsicles
  • Add veggies to pasta and pizza dishes

Slender Wonder is a tried and trusted medical weight-loss programme, that helps people reach an optimal BMI and to live their best lives. Contact De Bhavna today, to find out more: honeydew.dr@supremeaesthetics.co.za or contact your practice to book an appointment.

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