Give colour a spin

The campaign

Colour recipe wheelDid you know that different coloured fruit and veggies have different nutrients and health benefits?

GIVE COLOUR A SPIN is a new campaign designed to encourage all Queenslanders to eat more colourful fruit and vegetables. Here you can find out about how fruit and vegetables are grouped in different colours, their nutrients and benefits, plus lots of easy peasy, delicious recipes to get more colour into your meals.

Yellow & orange

Yellow fruit and veggiesFruit: Apricots, oranges, golden kiwifruit, rockmelon, cumquats, loquats, mandarins, mangos, nectarines, papaya, pawpaw, peach, persimmons, tangarines, tangelo, grapefruit, lemons, pineapple, yellow watermelon, yellow skinned apples, yellow pears, pineapple, yellow plums,
quince, star fruit

Vegetables: Carrots, orange capsicum, orange lentils, pumpkin, sweet potato, sweet corn, button squash, yellow capsicum, yellow tomatoes, yellow zucchini.

Contains:
Vitamin C
Folate
Potassium
Phytochemicals:

  • Carotenoids (beta-carotene, lutein)

Health benefits:
Vitamin A (from beta-carotene) can support:

  • Immune system function
  • Normal vision
  • Healthy skin
  • Healthy growth and development in children
  • Iron metabolism

 

Vitamin C can support:

  • Absorption of iron from food
  • Healthy blood vessels
  • Cell protection from free radical damage
  • Healthy neurological and psychological function
  • Healthy growth and development in children
  • Healthy bones and joints
  • Healthy teeth and gums
  • Skin health
  • Normal energy metabolism
  • Immune system function
  • Reduction in tiredness and fatigue

 

Folate can support:

  • Healthy growth and development in children
  • Healthy growth during pregnancy
  • Normal blood formation
  • Immune system function
  • Healthy psychological function
  • Reduction in tiredness and fatigue

 

Potassium can support:

  • Normal water and electrolyte balance
  • Healthy growth and development in children
  • Nervous system function
  • Muscle function

 

Beta-carotene can be converted to Vitamin A.  Vitamin A is needed for immune system function, vision and skin.

Lutein may help to prevent age-related eye disease, like macular degeneration and cataracts

Red

Red fruit and veggiesFruit: Red apples, cherries, cranberries, red grapes, guava, red pear, red plum, pomegranate, raspberries, strawberries, tamarillos, watermelon, red grapefruit.

Vegetables: Red capsicum, red kidney beans, radishes, tomatoes, red cabbage, red chillies, red skin potato, red skin sweet potato, red onion, rhubarb.

Contains:
Vitamin C
Phytochemicals:

  • Lycopene
  • Anthocyanins
  • Flavonoids (flavonols)
  • Saponins

Health benefits:

Vitamin C can support:

  • Absorption of iron from food
  • Healthy blood vessels
  • Cell protection from free radical damage
  • Healthy neurological and psychological function
  • Healthy growth and development in children
  • Healthy bones and joints
  • Healthy teeth and gums
  • Healthy skin
  • Normal energy metabolism
  • Immune system function
  • Reduction in tiredness and fatigue

Lycopene is associated with reduced risk of prostate cancer.

Anthocyanins may protect against cardiovascular disease, diabetes, some cancers, neurological diseases and vision problems.

Flavonoids (flavonols) have anti-inflammatory properties that are thought to be important in reducing risk of cancer.

Saponins may help to reduce the risk of some cancers, lower cholesterol and prevent heart disease.

Blue & purple

Blue and purple fruit and veggiesFruit: Blueberries, blackberries, blackcurrants, purple figs, purple grapes, mulberries, passionfruit, purple plums, prunes, black grapes, plums.

Vegetables: Eggplant, beetroot, purple cabbage, purple carrot, purple kale, purple onion, radicchio.

Contains:
Vitamin C
Phytochemicals:

  • Anthocyanins
  • Flavonoids (flavonols)

Health benefits:
Vitamin C can support:

  • Absorption of iron from food
  • Healthy blood vessels
  • Cell protection from free radical damage
  • Healthy neurological and psychological function
  • Healthy growth and development in children
  • Healthy bones and joints
  • Healthy teeth and gums
  • Healthy skin
  • Normal energy metabolism
  • Immune system function
  • Reduction in tiredness and fatigue

Anthocyanins may protect against cardiovascular disease, diabetes, some cancers, neurological diseases and vision problems.

Flavonoids (flavonols) have anti-inflammatory properties that are thought to be important in reducing risk of cancer.

Green

Green fruit and veggiesFruit: Green apples, feijoa, green fig, green grapes, honeydew melon, kiwifruit, lime, green pears.

Vegetables: Asparagus, green beans, celery, spinach, fresh broad beans, bok choy and other asian greens, broccoli, brussels sprouts, cabbage, chinese cabbage, green capsicum, cucumber, globe artichokes, green herbs, green kale, kohlrabi, leeks, avocado, lettuce, okra peas, (green peas, sugar snap peas, snow peas) silverbeet, spring onion, green zucchini, endive green beans, watercress.

Contains:
Vitamins C
Vitamin K
Folate
Potassium
Iron
Phytochemicals:

  • Carotenoids (beta-carotene and lutein)
  • Isothiocyanates
  • Saponins
  • Flavonoids (flavones and flavonols)
  • Fructans

Health benefits:
Vitamin A (from beta-carotene) can support:

  • Immune system function
  • Normal vision
  • Healthy skin
  • Healthy growth and development in children
  • Iron metabolism

Vitamin C can support:

  • Absorption of iron from food
  • Healthy blood vessels
  • Cell protection from free radical damage
  • Healthy neurological and psychological function
  • Healthy growth and development in children
  • Healthy bones and joints
  • Healthy teeth and gums
  • Skin health
  • Normal energy metabolism
  • Immune system function
  • Reduction in tiredness and fatigue

Folate can support:

  • Healthy growth and development in children
  • Healthy growth during pregnancy
  • Normal blood formation
  • Immune system function
  • Healthy psychological function
  • Reduction in tiredness and fatigue

Potassium can support:

  • Normal water and electrolyte balance
  • Healthy growth and development in children
  • Nervous system function
  • Muscle function

Beta-carotene can be converted to Vitamin A.  Vitamin A is needed for normal immune system function, vision and skin.

Lutein may help to prevent age-related eye disease, like macular degeneration and cataracts.

Isothiocyanates may stimulate the body’s detoxification processes.

Saponins may help to reduce the risk of some cancers, lower cholesterol and prevent heart disease.

Flavonoids (flavones and flavonols) have anti-inflammatory properties that are thought to be important in reducing risk of cancer.

Fructans are a soluble dietary fibre and may be beneficial for the digestive system.

Brown & white

Brown and white fruit and veggiesFruit: White nectarine, white peaches, lychees, white currant, brown pear, dried raisins or sultanas, dates, dried fig, banana, nashi pears, longans.

Vegetables: Borlotti beans, brown lentils, artichoke, mushroom, potato, swede, apple, cucumber, cauliflower, celeriac, japanese radish, fennel, bulb garlic, ginger, leeks, white and brown onion, parsnip, shallots, taro, yams, turnips, water chestnuts, white beans (cannellini, lima, navy, soybeans).

Contains:
Carbohydrates
Folate
Potassium
Vitamin C
Phytochemicals:

  • Flavonoids (flavonols)
  • Fructans
  • Allyl sulphides
  • Isothiocyanates
  • Saponins

Health benefits:
Vitamin C can support:

  • Absorption of iron from food
  • Healthy blood vessels
  • Cell protection from free radical damage
  • Healthy neurological and psychological function
  • Healthy growth and development in children
  • Healthy bones and joints
  • Healthy teeth and gums
  • Skin health
  • Healthy energy metabolism
  • Immune system function
  • Reduction in tiredness and fatigue

Folate can support:

  • Healthy growth and development in children
  • Healthy growth during pregnancy
  • Normal blood formation
  • Immune system function
  • Healthy psychological function
  • Reduction in tiredness and fatigue

Potassium can support:

  • Normal water and electrolyte balance
  • Healthy growth and development in children
  • Nervous system function
  • Muscle function

Carbohydrates provide:

  • Energy for normal metabolism

Protein from beans and lentils can support:

  • Healthy growth and development in children
  • Healthy muscles
  • Healthy bones

Flavonoids (flavonols) have anti-inflammatory properties that are thought to be important in reducing risk of cancer.

Fructans are a soluble dietary fibre and may be beneficial for the digestive system.

Allyl sulphides may stimulate the body’s detoxification processes.

The full rainbow

All fruit
All vegetables

Contains:
Wide range of vitamins, minerals, phytochemicals and dietary fibre.
Also carbohydrate and water.

Eating a mix of different coloured fruit and veggies provides your body with a range of vitamins, minerals and phytochemicals, as well as carbohydrates, dietary fibre and water.

Phytochemicals are the plant chemicals that give fruit and veggies their colour and flavour, like beta-carotene, anthocyanins and flavonoids. They provide protection against disease in plants and can also provide health benefits for us. Choosing a wide range of types and colours of fruit and vegetables will help you to achieve the benefit of phytochemicals.

Eating fruit and veggies also contributes to a healthy heart, and is associated with a reduced risk of stroke, weight gain and some cancers. The dietary fibre in fruit and veggies helps with bowel health, reducing blood cholesterol and regulating blood glucose levels.

Most Queenslanders need to eat more veggies and a lot need to eat more fruit. The good news is it’s quick and easy to add more fruit and veggies to your meals. They can be fresh, frozen, canned or dried and it doesn’t matter whether they are red, green, orange, brown or even purple – they’re all good for you!