7-colours you need to eat everyday

The benefits of eating a wide variety of foods are also emotional, as variety and colour are important ingredients of a balance diet. Multi-coloured plant foods don't just look good on your plate - they're good for you as well, because each colour relates to different phytonutrients, each with specific health benefits.

Here's how...  

1. Red/purple These foods all contain anthocyanins - powerful antioxidants that may cut your risk of heart disease and stroke by inhibiting clot formation. They include: Aubergine Beetroot Berries (blackberries, blueberries, redcurrants etc) Cherries Chillies Plums Prunes Purple or red grapes Red apples (with skin) Red cabbage Red pears (with skin) Red peppers Red wine Strawberries 

2. Red The foods in this list are high in lycopene, which has a protective effect against cancer. They include: Guavas Pink grapefruits Pink grapefruit juice Salsa Tomatoes Tomato juice Tomato sauce Tomato soup Watermelons 

3. Orange These foods are rich in beta-carotene, which boosts eye and skin health and may decrease your risk of developing certain cancers. They include: Acorn squash Apricots Cantaloupe Carrots Carrot juice Mangoes Pumpkins Sweet potatoes Vegetable marrow 

4. Orange/yellow These foods all contain beta-cryptoxanthin, a powerful cell-protecting antioxidant. They include: Nectarines Oranges Papaya Peaches Pineapples Tangerines Yellow grapefruits 

5. Yellow/green These foods are good sources of eye-friendly lutein and xeazanthin, both of which help fight cataracts and macular degeneration. They include: Avocado Collard greens Courgettes Cucumbers Green beans Green peppers Honeydew melons Kiwifruit Mustard greens Peas Romaine or cos lettuce Spinach Sweet corn Turnip greens Yellow peppers 

6. Green These foods are rich in detoxifying sulforaphane, isothiocyanates and indoles, which play a key role in stimulating cancer-fighting liver enzymes. They include: Broccoli Brussels sprouts Cabbage Cauliflower Chinese leaf Kale Sprouting broccoli Swiss chard 

7. White/green These foods offer multiple health benefits. Garlic and onions are a rich source of tumour-fighting allicin, mushrooms contain other disease-battling chemicals, and the rest contain powerful cell-protecting flavanoids. They include: Artichokes Asparagus Celery Chives Endive Garlic Leeks Mushrooms Onions Shallots