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Apples aren't red by accident. Plant-eating animals use colour to identify edible materials and the intensity of the colour signifies ripeness. Coloured foods encourage animals and humans to eat them (and spread their seeds).

The coloured pigments are created by a group of highly beneficial antioxidants called carotenoids that mop up harmful free radicals in the body. Red and yellow hues signify the presence of carotenoids. They are nature's advertisement for immune-boosting, cancer fighting properties. Colours also indicate the unique jobs that various carotenoids perform in the body.

These antioxidants are most effective when they're consumed together, rather than in isolation. It's better to eat a diet containing all the carotenoids, rather than take single doses of antioxidants in supplement form.

* It is recommended that we eat five servings of vegetables and two of fruit each day.

* Ideally 40 per cent of your daily diet should consist of fruit and vegetables.

* The risks of common forms of cancer are reduced by 50 per cent in countries where people eat about 5OOgm of fruit and vegetables every day.

You also need variety, including each of these colour groups daily: red, orange, green, yellow, blue/purple and white. Mix as many hues as possible with every meal. The deeper the colour, the higher the nutrient value. Never go without green and orange food and try a new type each week to increase variety. You'll be ensuring your body has what it needs. You can't achieve these levels of protection with vitamin supplements alone, although supplements taken in conjunction with beneficial foods are greatly enhanced.

RED INDICATES Lycopene
Found in Tomatoes, persimmon, watermelon and pink grapefruit.

This carotenoid is a fierce cancer fighter and can also help prevent heart disease by inhibiting the formation of harmful LDL cholesterol. The deeper the red or pink colour, the higher the lycopene content. Studies have shown that a high intake of tomatoes, which are rich in lycopene, can significantly reduce the risk of prostate cancer.

Lycopene can also protect against cancers of the digestive tract, stomach and lungs. It's a fat-soluble substance and is more readily available from cooked tomato products and juices than raw ones. Cook tomatoes with a little olive oil, or at least mix them into a salad with some oil on it so that your body can best absorb the lycopene.

Orange Indictes Beta-carotene
Found in Oranges, carrots, mangoes, pumpkin, sweet potato, apricots, squash, rockmelon and pawpaw (papaya).

Beta-carotene is a major antioxidant that lowers cholesterol and converts it to vitamin A. Boiling removes some water- soluble chemicals and vitamins from vegetables, so steam them if possible. While raw foods are nutrient-rich, frozen fruits and vegetables are recommended because they are picked fresh.

Cook fruit and vegetables as whole as possible, slicing just before serving, to preserve nutrients. Fruit and vegetable skins are nearly always packed with nutrients, so always try to eat them. Cook slowly, avoiding overheating, burning or browning.

Beta-carotene is an immune booster that helps fight off colds, flu, cystitis and skin problems. A study of smokers showed that those who ate more beta-carotene had a lower incidence of lung cancer, but this was true only when the beta-carotene was acquired from food, not a supplement.

Vegetables containing beta-carotene benefit from being cooked lightly to release maximum amounts. Like lycopene, it is fat soluble, so using a little oil will help your body absorb it. These orange fruits and vegetables are also high in the immune- booster, vitamin C.

GREEN INDICATES Isothiocyanates, folic acid
Found in Cruciferous vegetables (the cabbage family), spinach, bok choy, kale, peas, artichokes, and asparagus.

Sulphur-based sinigrin, a substance unique to the cabbage family (which includes brussels sprouts, broccoli, cabbage, cauliflower), converts into antioxidant isothiocynates, which cause pre-cancerous cells to destroy themselves. Isothiocyanates give broccoli and brussels sprouts their distinctive smell but the more pungent and strongly flavoured they are the better.

The sulphur smell of sprouts or broccoli signifies more of these cancer-fighting properties, which have been shown to destroy cancer cells in the colon. For maximum anti-colon, cancer benefits, eat broccoli every day. Better still, eat a tablespoon of broccoli sprouts, which contain more consistent levels of beneficial sulfurafane than mature broccoli.

Folic acid is in its highest quantity in chlorophyll-rich, dark green, leafy vegetables. Folate works to prevent birth defects, such as spina bifida, and is a dietary essential for women who are (or are trying to become) pregnant.

YELLOW INDICATES Lutein, zeaxanthin
Found in Yellow corn, bananas, yellow capsicum and honeydew melon.

These two carotenoids work together to help maintain sharp, healthy eyesight, They are used in the area of the retina called the macula, which is the centre for sharp, focused vision. They protect the eyes from long-term light damage. We need to eat about 5mg of lutein and 1mg of zeaxanthin every day for adequate eyesight protection, so it's good to include a large splash of yellow,

Bananas are worth a special mention for their high potassium content. They can help decrease the risk of stroke, lower blood pressure, relieve heartburn, prevent stomach ulcers and (particularly eaten green) aid in abating diarrhoea.

PURPLE/BLUE INDICATES Anthocyanins
Found in Blueberries, dark cherries, prunes, blackcurrants, cranberries, red wine, red apples, black grape juice, blackberries, strawberries, beetroot and figs.

The blueberry contains more antioxidants than any other fruit or vegetable. Anthocyanins have remarkable antioxidant properties. Purple or blue fruits help prevent nerve cells in the brain from deteriorating, and possibly help guard against the effects of ageing in general. Anthocyanins may also have a beneficial effect on heart disease by inhibiting blood clots.

Anthocyanins have anti bacterial properties, are useful for tackling urinary tract infections and gastrointestinal upsets. They're also anti-inflammatory, which is why blackcurrant syrups are used in cold and throat medicine.

Blueberries Grow Brain Cells In Lab Animals

Rats were fed blueberries - the equivalent of one cup a day for humans - for two months... The fruit appears to have triggered the birth of new neurons - neurogenesis - making the brain look and act like a younger one.

Blueberries are rich in antioxidants, which are known to protect the brain. Scientists believe other factors, including chemicals called flavonoids, also seem to have anti-inflammatory effects. Of fruits under study, blueberries seem to have the most powerful effect on cognitive behavior, which is processed in the hippocampus. The substance that gives the fruit its vibrant color, called anthocyanin, has been shown to cross the brain's protective barrier.

WHITE INDICATES Flavonoids, allicin
Found in Onions, garlic, celery, leeks, pears, shallots, white wine, endive and chives.

Allicin has been shown to inhibit abnormal cell growth and flavonoids are important antioxidants. The sulphur compounds in these types of produce can help raise levels of beneficial HDL cholesterol and lower dangerous levels of blood fats called triglycerides, as well as easing the inflammatory response of asthma and breaking up catarrh secretions caused by colds and flu.

Pears stand out because, although they have white flesh, they are usually covered by green skin. Just in beneath the skin lies a soluble fibre called pectin. Pectin can help prevent haemorrhoids, lowers cholesterol and reduces the risk of colon cancer.