Melissa’s Rainbow Of Nutrition

My auntie Melissa is a expert on nutrition and she’s written a guest blog about it, I find it very interesting and I hope you do too. Eating the right things with the right nutrients, vitamins and minerals is really important for a balanced diet. Enjoy…………


Rainbows of Nutrition

Rainbows are nature’s amazing and beautiful way of saying there is sunshine to come. They are bright, cheerful, make us feel good and can be found in lots of ways in nature. One of the best ways of seeing a Rainbow everyday and helping you maintain good health is to include a wide variety of vegetables and fruits in your diet every day.

Eating a rainbow of fruits and vegetables helps us to feel good as they give us lots of essential nutrients in the form of vitamins, minerals, plant chemical (phytonutrients) and fibre that can assist our wellbeing and good health.

We need a wide range of nutrients to support our body to carry out our day to day activities, make all the repairs it needs and help promote good health. By eating plenty of vegetables and fruit we also provide food for the ‘friendly’ bacteria that live in our guts in the form of fibre. This helps to support a healthy immune system, protect us from harmful organisms and also make some other substances such as vitamin K, which are also essential for good health.

Here are some examples of different coloured fruits and the vitamins and minerals they contain and how they may help us maintain good health.

Rainbow of Nutrition

Rainbow of Nutrition


We shouldn’t forget herbs and spices as they also contain lots of vitamins, phytochemicals and minerals. As well as being really good for us, they add extra zing and colour to our food. Spices such as Turmeric and Chilli are known for their anti-inflammatory properties, mint and ginger are good digestion aids, Rosemary is also anti-inflammatory and can aid concentration, Parsley is a good source of Vitamin C and A.

We are encouraged to eat 5 a day, why not see if you can include 7 a day?

My favourite rainbow is Tomatoes & Raspberries, Squash & Peaches, Bananas, Watercress, Kale and Avocados, Prunes, Blackcurrants, Blackberries and any purple vegetable, Onions and Garlic. What’s yours?