Whenever possible, include fruit and vegetables in your diet that are deeply colourful, as this an indication of their phytonutrient content and thus, the potential health benefits they offer. Phytonutrients are a group of compounds that have been shown to help protect against oxidative damage and help prevent certain diseases/ailments. They are usually highly pigmented (think red, orange, yellow, green, purple and even white), and so fruit and vegetables can be categorised, according to their colour.

For example, lycopene – responsible for the bright red hue of tomatoes – can help to reduce the risk of certain cancers (e.g. prostrate) and promote healthy cardiovascular function. In blue/purple fruits and veg., anthocyanin is the substance thought to help inhibit stroke, heart disease and certain cancers. Orange/yellow fruits and veg. can assist in maintaining healthy eye sight and preventing complications such as cataracts and macular degeneration, due to the presence of carotenoids – most notably beta-carotene (converted to vitamin A in the body) and lutein.

Phytonutrients are especially important for those individuals who train regularly, as exercise is a form of physical stress, which can impact the body’s immune system, rate of recovery and so on. Eating correctly and ensuring a variety of colourful fruit and veg. are included in the diet can help to combat this. It’s also worthwhile taking a supplement with phytonutrients present, such as Grenade Ration Pack or Reflex Nexgen.