Antioxidants can be found in a world of delicious and colourful foods. Different colours correspond to different antioxidant compounds packed full of benefits for our bodies. Eat fruits and vegetables of each colour as often as possible!

• Eat fruit and vegetable skins
• Fix yourself a berry and yogurt smoothie
• Add dried cranberries or cherries to your yogurt, oatmeal and cereals
• Make hot chocolate with real dark chocolate
• Add fresh or dried berries to your couscous and salads

For more helpful hints on how to eat more antioxidants,visit www.IGA.net

Colour your meals healthy

Fruits and vegetables are great for adding a splash of colour to meals! Here are a few colourful ideas to give fruits and vegetables the star billing they deserve!

• Red for a blush of love : Warm beet and blood orange salad
• Blue/purple to dream by : Stuffed Eggplant Fan
• White for a touch of heaven : Creamy celeriac and green apple soup
• Yellow/orange for a burst of sunshine: Coriander mango and shrimp salad
• Green for a taste of summer : Honey and garlic rapini

Fruits and vegetables are divided into five colour groups. Each has vitamins, minerals and phytochemical compounds (e.g., antioxidants) with special properties.

Think you can match the colour category with the antioxidants that vegetables in that category contain?
Take the challenge and try our quiz!

*Antioxidants are compounds that protect cells from changes that may lead to heart disease and certain cancers.

Word Match

1

WHITE/BROWN ---- Choose ---- LUTEIN AND INDOLES SULPHUR COMPOUNDS (ALLICIN, POLYPHENOLS) ANTHOCYANINS AND PHENOLIC COMPOUNDS BETA-CAROTENE AND FLAVONOIDS ANTHOCYANINS AND LYCOPENE

Excellent! WHITE/BROWN : Sulphur compounds (allicin, polyphenols) These two types of compounds are being examined to determine how they reduce the risk of heart disease.

WHITE/BROWN : Sulphur compounds (allicin, polyphenols) These two types of compounds are being examined to determine how they reduce the risk of heart disease.

2

BLUE/PURPLE ---- Choose ---- LUTEIN AND INDOLES SULPHUR COMPOUNDS (ALLICIN, POLYPHENOLS) ANTHOCYANINS AND PHENOLIC COMPOUNDS BETA-CAROTENE AND FLAVONOIDS ANTHOCYANINS AND LYCOPENE

Excellent! BLUE/PURPLE : Anthocyanins and phenolic compounds Studies on these two powerful phytochemical antioxidant compounds aim to establish their role in reducing the risk of certain cancers and heart disease and slowing down the aging process.

BLUE/PURPLE : Anthocyanins and phenolic compounds Studies on these two powerful phytochemical antioxidant compounds aim to establish their role in reducing the risk of certain cancers and heart disease and slowing down the aging process.

3

YELLOW/ORANGE ---- Choose ---- LUTEIN AND INDOLES SULPHUR COMPOUNDS (ALLICIN, POLYPHENOLS) ANTHOCYANINS AND PHENOLIC COMPOUNDS BETA-CAROTENE AND FLAVONOIDS ANTHOCYANINS AND LYCOPENE

Excellent! YELLOW/ORANGE : Beta-carotene and flavonoids Researchers are examining the effectiveness of these two phytochemical compounds and vitamin C in reducing the risk of heart disease and certain cancers and in slowing down the aging process.

YELLOW/ORANGE : Beta-carotene and flavonoids Researchers are examining the effectiveness of these two phytochemical compounds and vitamin C in reducing the risk of heart disease and certain cancers and in slowing down the aging process.

4

RED ---- Choose ---- LUTEIN AND INDOLES SULPHUR COMPOUNDS (ALLICIN, POLYPHENOLS) ANTHOCYANINS AND PHENOLIC COMPOUNDS BETA-CAROTENE AND FLAVONOIDS ANTHOCYANINS AND LYCOPENE

Excellent! RED : Anthocyanins and lycopene Lycopene is currently under study for its ability to reduce the risk of certain cancers, notably prostate cancer. Anthocyanins may slow certain diseases associated with aging.

RED : Anthocyanins and lycopene Lycopene is currently under study for its ability to reduce the risk of certain cancers, notably prostate cancer. Anthocyanins may slow certain diseases associated with aging.

5

GREEN ---- Choose ---- LUTEIN AND INDOLES SULPHUR COMPOUNDS (ALLICIN, POLYPHENOLS) ANTHOCYANINS AND PHENOLIC COMPOUNDS BETA-CAROTENE AND FLAVONOIDS ANTHOCYANINS AND LYCOPENE

Excellent! GREEN : Lutein and indoles The health benefits of lutein for the eyes and the role that indoles seem to play in reducing the risk of certain cancers are under study.

GREEN : Lutein and indoles The health benefits of lutein for the eyes and the role that indoles seem to play in reducing the risk of certain cancers are under study.

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