The seven colours you need to eat

Multi-coloured plant foods don't just look good on your plate; they're good for you as well, because each colour relates to different phytonutrients, each with specific health benefits. Here's how:

Red/Purple: These foods all contain anthocyanins, powerful antioxidants that may cut your risk of heart disease and stroke by inhibiting clot formation.

They include:

Aubergine, Beetroot, Berries (blackberries, blueberries, redcurrants etc), Cherries, Chillies, Plums, Prunes, Purple or red grapes, Red apples (with skin), Red cabbage, Red pears (with skin), Red peppers, Strawberries

Red: The foods in this list are high in lycopene, which has a protective effect against cancer.

They include:

Guavas, Pink grapefruits , Pink grapefruit juice, Salsa, Tomatoes, Watermelons

Orange: These foods are rich in beta-carotene, which boosts eye and skin health and may decrease your risk of developing certain cancers.

They include:

Apricots, Cantaloupe, Carrots, Mangoes, Pumpkins, Sweet potatoes

Orange/Yellow: These foods all contain beta-cryptoxanthin, a powerful cell-protecting antioxidant.

They include:

Oranges, Papaya, Peaches, Pineapples

Yellow/green: These foods are good sources of eye-friendly lutein and xeazanthin, both of which help fight cataracts and macular degeneration.

They include:

Avocado, Cucumbers, Green beans, Green peppers, Kiwifruit, Mustard greens, Peas, Romaine or cos lettuce, Spinach, Sweet corn, Yellow peppers

Green: These foods are rich in detoxifying sulforaphane, isothiocyanates and indoles, which play a key role in stimulating cancer-fighting liver enzymes.

They include:

Broccoli,Brussels sprouts, Cabbage, Cauliflower, Kale, Sprouting broccoli

White/Green: These foods offer multiple health benefits. Garlic and onions are a rich source of tumor-fighting allicin, mushrooms contain other disease-battling chemicals, and the rest contain powerful cell-protecting flavanoids.

They include:

Asparagus, Celery, Chives, Garlic, Leeks, Mushrooms, Onions