Fruit and vegetables contain a huge range of essential vitamins, nutrients and chemical compounds that work to support your body. Many compounds found in fruit and vegetables have advanced positive effects such as cancer-fighting properties, cell regeneration and detoxification. These essential minerals vary across the different colours: red, green, yellow/orange, purple and brown/white. To ensure your diet does not lack any essential nutrients it’s important to eat the rainbow and include every colour in your daily diet.

Your Local Fruit Shop makes healthy eating easy by stocking fresh, quality produce in all of the colours of the rainbow.

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Orange / Yellow Fruit & Vegetables

Orange / Yellow

Orange and yellow coloured fruit and vegetables are packed with carotenoids and vitamin C. Animals cannot produce carotenoids themselves, they have to be consumed and are best absorbed when consumed with fat. These compounds have numerous health benefits relating to immunity and eye health. The major carotenoid found in yellow/orange produce is beta-carotene. This chemical is converted into vitamin A when digested by the body.

Vitamin A, C and carotenoids play a key role in strengthening the immune system. They work to increase antiviral activity and enhance the functioning of white blood cells which fight infections and cancer. Furthermore, they maintain healthy linings of the digestive system acting as an initial barrier against fungus, bacteria and viruses. The carotenoids lutein and zeaxanthin found in yellow/orange fruit and vegetables maintain healthy retinal functioning and slow damage caused to the retina by blue light (i.e. your computer screens!).

Other Benefits:

  • Protects skin from sun damage
  • Improves immune system functioning
  • Promotes eye health
  • Reduces risk of cardiovascular diseases

Yellow Fruit and Vegetables include: oranges, lemons, squash, pumpkin, sweet potato, mango, apricots, capsicum, oranges, mandarin, melon, pineapple, peaches, nectarines, grapefruit, carrot, corn.

Green Fruit & Vegetables


Green vegetables contain a wide range of beneficial phytochemicals and nutrients. Chlorophyll is the green pigment found in plants which help facilitate the absorption of energy from the sun. This pigment contains nutrients such as Vitamin A, E, C, K, beta-carotene and potassium. The chemical makeup of Chlorophyll is similar to haem which is found in human blood cells, giving blood its red pigment.

Chlorophyll is linked to natural cancer prevention as it blocks carcinogenic effects and protects DNA from damage caused by toxic moulds (like aflatoxin). In the body, certain enzymes metabolise procarcinogens, converting them into active carcinogens which then attack healthy cells within the body. Chlorophyll binds to potential carcinogens, inhibiting how they are absorbed into the body. This helps stop them from being circulated through the body and reaching tissues such as the heart and joints.

Other Benefits:

  • Chlorophyll increases red blood cells
  • Improves digestive health
  • Lowers inflammation and decreases rate at which harmful bacteria reproduce – aiding in wound healing and treating arthritis
  • Improves liver detoxification
  • Protects skin
  • Highly alkaline

Green fruit and vegetables include: Spinach, kale, collard greens, beans, snow peas, grapes, green apples, lime, broccoli, asparagus, avocado, kiwi fruit, edamame, peas.

Red Fruit & Vegetables


Red fruit and vegetables get their colouring from two key compounds: flavonoids and carotenoids and are packed with Vitamin C. A key element in red produce is the carotenoid lycopene. Lycopene has many health benefits for the body.  Lycopene is an antioxidant powerhouse which works against the destructive chemicals dichlorvos and atrazine found in many pesticides.  Lycopene also works to inhibit the effect of MSG on the body and works to rebuild cells.

Other Benefits:

  • Protect against cancers
  • Reduce risk of diabetes
  • Decrease macular degeneration
  • Improve skin ┬á
  • Soak up damaging free radicals

Fruit and Vegetables include: red apples, cherries, tomatoes, capsicum, strawberries, raspberries.

Purple Fruit & Vegetables


Purple fruit and vegetables have been hailed for their antioxidant properties and are full of vitamin A and flavonoids. The dark pigmentation contains anthocyanins which contain immense antioxidant and cancer-fighting properties. Purple fruit and veg also contain resveratrol which helps to decrease blood pressure.

Anthocyanins in purple fruit and veg help protect blood vessels from damage, it also prevents collagen destruction, promoting healthy ageing. Studies have found that anthocyanins reduce inflammation which is a key cause of cardiovascular disease, furthermore, it activates apoptosis which is the bodies natural defence system that results in the cancer cells dying.

Other Benefits:

  • Promotes longevity
  • Reduces Alzheimer’s
  • Boosts memory
  • Prevents cells from damage
  • Slows cancer

Purple fruit and vegetables include: purple grapes, cabbage, blackberry, blueberry, beetroot, plumb, eggplant, figs, dates, currants.

White / Brown Fruit & Vegetables

White / Brown

Although white and brown are technically not part of the rainbow, these fruit and veg still contain many beneficial properties. Brown and white veg are high in potassium, fibre, folate, magnesium and some phytochemicals such as allicin.

White fruit and veg such as cauliflower are high is glucosinolates which protect against cancers. Garlic and onion contain antioxidants called polyphenols which controls chronic inflammation found in Alzheimer’s, cancer, heart disease and diabetes. Potassium and magnesium found in these fruit and veg work to help nerve and muscle functioning.

Other Benefits:

  • Strengthen bones
  • Lower cholesterol
  • Balance hormones
  • Reduce inflammation

White and brown produce includes: cauliflower, brown pear, banana, garlic, turnips, parsnips, leek, onion, garlic, mushroom, white peaches.

Find Your Local Fruit Shop

Your Local Fruit Shop makes healthy eating easy by stocking fresh, quality produce in all of the colours of the rainbow.

Find Your Local Fruit Shop