Consume foods which represent all 6 colour groups of the phytonutrient spectrum each and every day!

Red Foods

Beans (adzuki, kidney, red), Beetroot, Red peppers, Blood oranges, Cranberries, Cherries, Goji berries, Grapefruit (pink), Red apples, Red grapes, Red onions, Red plums, Pomegranate, Potatoes (red skin), Radicchio, Red cabbage, Red leaf lettuce, Radishes, Raspberries, Strawberries, Sweet red peppers, Rhubarb, Rooibos tea, Tomato, Watermelon


Cancer protective, healthy inflammatory response, cell protection, gastrointestinal health, heart health, hormone balance, liver health

Orange Foods

Apricots, Bell peppers (orange), Carrots, Grapefruit, Mango, Nectarine, Orange, Papaya, Pumpkin, Squash (Butternut/ Acorn/Winter), Sweet potato, Tangerines, Turmeric root, Yams


Cancer protective, immune health, cell protection, reduced all-cause mortality, reproductive health, skin health, source of pro-vitamin A

Yellow Foods

Apple, Banana, Bell peppers (yellow), Sweetcorn, Corn-on-the-cob, Chickpeas, Ginger root, Lemon, Millet, Pineapple, Popcorn


Cancer protective, healthy inflammatory response, cell protection, cognition, skin health, eye health, heart/vascular health

Green Foods

Apples (green), Artichoke, Asparagus, Avocado, Bamboo shoots, Bean sprouts, Bok Choy, Broccoli, Brussels sprouts, Cabbage (beet leaves, chard, dandelion leaves, kale, lettuce, mustard leaves, spinach, rocket, etc) Celery, Cucumbers, Edemame (soy beans), Beans, Peas (e.g. green, mangetout), Green tea, Lettuce, Limes, Okra, Olives (green), Rosemary, Spinach, Watercress


Healthy inflammatory response, brain health, cell protection, skin health, hormone balance, heart health, liver health

White/Tan/Brown Foods

Apples, Beans (butter, cannelloni, etc), Cauliflower, Cinnamon, Clove, Coconut, Cocoa, Coffee, Dark chocolate, Flaxseed, Garlic, Ginger, Hummus, Legumes (chickpeas, dried beans, Houmous, Lentils. Peanuts, etc), Mushrooms, Nuts (almonds, cashews, macadamise, pecans, walnuts), Onions, Pears, Seeds (flax, hemp, pumpkin, sesame, sunflower, etc), Shallots, Tahini, Tea, (black, white), Whole grains (amaranth, buckwheat, corn, millet, montina, oats, quinoa, rice, sorghum, teff – all naturally free of gluten)


Cancer protective, anti-microbial, cell protection, gastrointestinal health, heart health, liver health, hormone balance

Blue/Purple/Black Foods

Aubergine, Berries (blue/black), Cabbage (purple), Carrots (purple), Cauliflower (purple), Figs, Grapes (purple), Kale (purple), Olives (black), Plums, Potatoes (purple), Prunes, Raisins, Rice (black/purple)


Cancer protective, healthy inflammatory response, cell protection, cognitive health, heart health, liver health


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