Even though your mum harped on about eating your greens, for maximum health protection, you should really eat your reds, purples, oranges and blues too! Summer salads are the perfect way to feature plant foods like vegetables, fruits, herbs, nuts and seeds, which all provide an array of phytochemicals that protect your body cells for longer. It’s estimated that scientists have identified well over 12,000 of these magic bullets. As phytochemicals are the naturally occurring pigments in plants, the more colours you eat, the more you’ll benefit from the different forms of protection on offer. So pack a punch with a vibrant, multicoloured salad this summer. Boost your purples with beetroot and purple cabbage and get more anthocyanins and phenolics, currently being studied for their anti-aging benefits. Add a splash of sunshine with carrots, yellow capsicum, sweet corn and mango slices and get more carotenoids and other potent antioxidants. And keep things red hot with radishes, red onions, tomatoes, pink grapefruit and beetroot to benefit from lycopene – just one phytochemical that’s protective against certain cancers. Top salad tips
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