Raspberries_apples_tomatoes_nutrition_blog_1920x600px Raspberries_apples_tomatoes_nutrition_blog_750x930px

We know we should be eating fruits and vegetables every day, but did you know there are different nutrients and other benefits depending on the colour? Eating a range of colours can help us ensure we are getting a mix of essential nutrients.

There is a whole rainbow of fruits and vegetables, which you can learn more about in our new Food & Mood Program, but today we’ll be focusing on two colours of fruits and veggies: red and yellow.


Red fruits and veggies – think raspberries, tomatoes, red capsicum – include special components anthocyanins, lycopene and ellagic acid. A few of the benefits from eating this colour group can include promoting heart health and gut health, supporting hormonal and immune balance, as well as supporting healthy inflammatory processes.

You may know many of these already, but here are a few red sources of fruits and veggies:

  • Tomatoes
  • Strawberries
  • Cranberries
  • Raspberries
  • Goji berries
  • Watermelon
  • Rhubarb
  • Red capsicum
  • Red onions
  • Beets
  • Red apples
  • Cherries
  • Pomegranate
  • Radishes
  • Red cabbage
  • Red lettuce
  • Red beans
  • Blood oranges
  • Pink grapefruit


Bananas, lemons, pineapples – there are so many delicious and nutritious fruits and veggies of the yellow variety. The special components in this yellow group can include beta-carotene, beta-cryptoxanthin, vitamins A and C, as well as bromelain.

Benefits of consuming these fruits and veggies can include anti-inflammatory support, bone health, cell protection, supported cognition, as well as supporting skin, eye and heart health. Here are a few sources:

  • Bananas
  • Grapefruit
  • Lemon
  • Pineapple
  • Starfruit/carambola
  • Yellow nectarine
  • Yellow peach
  • Button squash
  • Yellow capsicum
  • Sweet corn
  • Yellow tomatoes
  • Yellow zucchini
  • Ginger root
  • Millet
  • Chickpeas

If you’d like to know more about protein sources, how much you should be consuming (portion control), how foods impact your mood, and which foods are best for your gut health, chat to your Fernwood club about our newly launched Food & Mood program, designed for long-term and sustainable health and wellbeing.

October - Win a 6-Month MembershipOctober - Win a 6-Month Membership
Get in touch