secret to a long and healthy life

 Jamie’s Super Food, sees him in South Korea, spending time with the country’s oldest

living woman – he’s after her secret to a long and healthy life.

He discovered that South Koreans eat twice as many vegetables as we do here in the UK, and that they always pay close attention to the balance and colour of their veg, aiming to truly ‘eat the rainbow’.

Vegetables and fruit fall into five colour categories; green, red, purple, orange and white. Each colour (which is based on the type of ‘colour polyphenol’ they contain) also changes the sweetness, astringency and smell, as well as how easily the fruit or veg deteriorates. Eating the rainbow is truly good for you, as it packs in a variety of goodness available from Mother Nature.

Tomatoes, peppers, chillies, cranberries, strawberries

Red fruit and vegetables are coloured by a natural pigment called lycopene, which has been linked to good heart health and a lower risk of cancer. Most red fruit and veg are high in vitamin C, which helps maintain our immune system. 

Carrots, squash, sweet potatoes, oranges, pumpkin, apricots

The vibrant orange and yellow colour of so many sunshine fruit and veg is due to a well-known carotenoid called beta-carotene. There’s a reason we eat carrots to see in the dark – beta-carotene is packed with vitamin A, which is great for our eyes.

Broccoli, cabbages, spinach, kale, peas, sprouts, lettuce, broad beans, chicory, salad leaves

There are various nutrients in green veg. Leafy greens, such as spinach, are a particularly good source of folate which is great for pregnant women, and potassium which helps normal muscle function, contributes to our nervous system. Most green veg also contain indoles and saponins, which are linked to a reduced cancer risk. 

Onion, garlic, potatoes, radish, mooli

These pale and interesting members of the veg family contain various good things, such as allicin, which is found in garlic and is known to have antiviral and antibacterial properties. You’ll also find quercetin, which is typically found in onions and can help to reduce blood pressure. 

Aubergine, blackberries, blueberries, blackcurrants, pomegranates, black cherries, black grapes

The dark purple skin on fruit and veg such as aubergines and blueberries, is due to something called anthocyanin. This antioxidant protects cells and can help reduce the risk of stroke, heart disease and cancer. 

https://www.jamieoliver.com/news-and-features/features/whats-in-a-colour/