Sam Fuller

Dip ION mBANT - Nutritional Consultant

Sam's articles Rainbow nation of fruit and vegetables

the green ones

Eg.cabbage, broccoli, spinach, kale, brussels, watercress - these are rich in calcium, magnesium and iron.  For kids with dairy intolerances green leafy veg is a good alternative for calcium equirements.  The minerals magnesium and iron promote high energy levels too!

the red ones

Eg. tomatoes, peppers, beetroot, red cabbage, cherries - two important ingredients of these red foods are lycopene and anthocyanins.  They are powerful antioxidants that neutralise 'free radicals' - which are unstable oxygen molecules that damage cells within the body.

the yellow and orange ones

Eg. tomatoes, peppers, carrots, oranges, apricots, sweetcorn - contain compounds which support eye health and the integrity of our skin and mucosal membranes.  These membranes line the digestive, respiratory and urinary tract. In addition these sunny fruits and vegetables offer some protection against cancer and heart attacks.  The citrus fruits are rich in Vitamin C to ward off colds and iruses and the vegetables contain beta-carotene (Vitamin A).

the purple and blue ones

Eg. beetroot, blueberries, blackberries, plums, figs, purple grapes - these fruit and vegetables are extremely high in antioxidants (anthocyanins and phenolics).  They are supportive to our immune system and our memories.

All fruits and vegetables contain fibre which is essential to relieve constipation and clear the bowel of toxins and waste materials.  This will create a more cleansed environment allowing good bacteria levels to thrive supporting immune and liver function.

With increasing obesity and food intolerance statistics in children it is reassuring to know that fruit and vegetables are also low in saturated fats and contain all the essential nutrients to maintain a healthy gut lining and help prevent the build-up of food intolerances.Encouraging children to eat these foods can be a thankless task - I managed to encourage my daughter, Kate, to make fruit and protein kebabs with cocktail sticks - she has delighted in making several combinations, experimenting with new tastes and colours.