SUPER FOODS -the RAINBOW of Success & Strength

helenfkws
Sep 20
3 min read

🌸Hello Spring! 🌸Hello SUPER FOODS

FACT: Without powerful nutrition, full strength and health can’t be reached.

True success comes from live, real, nourishing, life-giving foods - not a packet, wrapper, or tin with a long use by date, and ingredients you can't pronounce or identify with!!!!

Think of it as EATING THE RAINBOW — each colour brings its own unique power for your body, muscles, mind, and long-term health.

SUPER FOODS by Colour & Their Benefits

🔴 Reds (Tomatoes, Strawberries, Beetroot, Watermelon)

Rich in lycopene & anthocyanins → heart health & reduced inflammation
Support circulation and exercise endurance
Great for glowing skin and cellular repair

🟠 Oranges & Yellows (Carrots, Pumpkin, Mango, Citrus, Turmeric)

Packed with beta-carotene & vitamin C → immunity & skin health
Boost collagen production for joints and skin
Turmeric = powerful anti-inflammatory

🟢 Greens (Spinach, Kale, Broccoli, Avocado, Kiwi)

Loaded with chlorophyll, iron, magnesium → energy & recovery
Support strong bones, muscles, and blood oxygen
Avocado adds healthy fats for brain & hormone balance

🔵🟣 Blues & Purples (Blueberries, Grapes, Purple Cabbage, Eggplant)

High in antioxidants & polyphenols → protect brain & memory
Slow down aging at the cellular level
Help reduce exercise-induced muscle soreness

🤍 Whites (Garlic, Onion, Cauliflower, Mushrooms)

Contain allicin & other phytochemicals → fight infection & support immunity
Mushrooms are a vitamin D booster for bone & immune strength
Cauliflower supports detox and digestion

Extra Super Foods for Strength & Success

Protein (Chicken, Fish, Eggs, Lean Red Meat, Greek Yogurt)

Builds, repairs and maintains muscle after training
Supports every cell, organ, skin, hair, nail, and connective tissue
Keeps you nourished and fuller for longer and balances blood sugar

Nuts & Seeds (Almonds, Walnuts, Chia, Flax, Pumpkin & Sunflower Seeds etc)

Packed with healthy fats for brain and hormone balance
Provide magnesium and zinc → vital for energy and recovery
Fibre-rich for gut health and satiety

Legumes (Lentils, Chickpeas, Kidney Beans, Black Beans, Edamame)

Plant-based protein + complex carbs = steady energy
Rich in iron and B vitamins for blood and metabolism support
Great for heart health and digestion

Why add these?

They’re protein powerhouses that keep your body strong and resilient.
They fuel workouts, improve recovery, and help preserve lean muscle (especially important for women over 40).
They balance out the colourful fruits and veggies — giving you a well-rounded, life-giving plate.

Why it Matters for Your Success

Food is the building blocks and fuel of our body: the better the quality of your building blocks and the cleaner your fuel, the stronger the energy, the building, repairing, maintenance, and recovery for your workouts and general wellness and health.
A colourful plate = a powerful body — every shade brings a benefit.
Real foods deliver what powders, pills, and fads never can: the life-giving nutrients that power your cells from the inside out.

N.B. high quality food-based supplements and powders can help bridge the nutrition gap if you are not eating a wide variety of whole super foods.