Why you need to COLOUR code your PLATE!

The colour of fruit and vegetables is determined by compounds called phytochemicals — each works in a different way and, if you aim to have a rainbow of different shades on your plate, or eat them throughout the day, then you’ll know you’re getting a good balance of inflammation-fighting goodness inside you. here is my easy-to-follow guide ...

RED: VITAMIN B6

red plant foods, including peppers, kidney and pinto beans, red cabbage and red potatoes, are rich in vitamin B6, which the body needs to use and store energy from the food we eat and to maintain healthy blood.

A study published in the Journal of Nutrition also showed that low levels of this vitamin were linked to chronic inflammation and cardiovascular disease.

You need about 1.4mg a day for men; 1.2mg a day for women — which you should get from a varied diet rather than supplements.

ORANGE: BETA-CAROTENE

ThIS is the pigment that gives carrots, sweet potatoes, squash, mangoes and nectarines their orange colour.

In the body, it’s converted into vitamin A, which is needed for night-time vision, healthy skin and maintaining a strong immune system.

deficiencies in vitamin A have been linked to increased inflammation, especially skin problems such as dryness, acne and rashes, as well as respiratory infections and some cancers.

YELLOW: VITAMIN C

Yellow peppers, apricots, nectarines, oranges and lemons contain high levels of vitamin c, a potent antioxidant that protects cells from damage and helps maintain healthy skin, blood vessels and bones.

It could help reduce and treat inflammation in people with high blood pressure and type 2 diabetes, too, a study by university Putra Malaysia found.

ongoing research at wuhan university in china is studying the effect of large amounts of intravenous vitamin c on patients with covid-19, and doctors in New York are already administering large doses of vitamin c to covid-19 patients in hospital.

The theory is that vitamin c may reduce damaging inflammation and impact of the disease, although there’s no conclusive evidence yet to suggest this treatment will be successful.

GREEN: VITAMIN K

GreeN leafy vegetables such as cabbage, kale and spinach contain vitamin K, which has been highlighted as a potential way to reduce age-related inflammation, cardiovascular disease and osteoarthritis. The body needs vitamin K for blood clotting and healing wounds.

PURPLE: ANTHOCYANINS

The rich purple colour of blackberries, dark plums, blueberries, blackcurrants, beetroot, purple potatoes and purple sprouting broccoli comes from potent antioxidants called anthocyanins, which play a role in the prevention and treatment of inflammatory conditions, including cancer and cardiovascular diseases.

researchers from Konkuk university in South Korea found that a mix of anthocyanins from purple-pigmented foods including blueberries, red cabbage and dark cherries were potentially able to reduce obesity-related inflammation and its associated chronic diseases, such as type 2 diabetes.