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Why To Eat The Colour Of The Rainbow For Your Brain?

10 October “World Mental Health Day”

We’re in week 2 of mental and brain health topics and today we’re going with the (food) rainbow. There’s a reason we’re drawn to colorful foods. Nature has created colorful foods to attract people to them and indicated that they are packed with multiple benefits. (Sadly this is why candy and fast food companies use artificial colors in their junk food…sigh)

In this episode, Katya dives into the “why” of color – plant colors play an important role in your brain health. Enjoy!
Brain health and the rainbow diet

Last week we talked about omega:3 fats and their role in brain health. In addition to these brain-supporting fats, eating a variety of brightly colored vegetables is important for supporting our brain health. Vegetables are full of antioxidants, molecules that can protect our brain cells from damage by “free radicals.” Free radicals are harmful molecules that can damage cells and tissues in the process of oxidation—one of the best-documented causes of brain cell death. Oxidation is like the gradual rusting of metal. By eating colorful vegetables with every meal, we can help protect our cells from this destructive process.

In fact, even a small change in your daily vegetable intake can make a big difference to your mental health. A 2022 study found that just two and a half cups a day (that’s about two and a half to three servings) can increase vegetable intake. Increasing one’s overall happiness (1). Is two and a half cups of vegetables a lot? We know that 67.6 percent of Hong Kong’s adult population eats only one and a half servings of vegetables a day; And many Hong Kongers eat an average of only 10 portions of vegetables and 9 portions of fruit per week (2). So while two and a half cups isn’t much, it’s still about double the average Hong Kong vegetable intake. It shows how small changes can affect your well-being.

Did you know that Foodcraft now carries a wide selection of vegetables? Try replacing your white rice with the vegetable rice below as an easy way to increase your vegetable intake and variety. Or if you’re short on time, try this cauliflower rice.
Brain Healthy Vegetable Fried Rice

Recipe: Vegetable Fried Rice
Serves 4
Note: 1 serving provides 2 servings of vegetables


2c cauliflower (heads, stalks and leaves), grated or finely blitzed in a blender
1c cooked brown rice
1stp turmeric powder
½ onion finely chopped (~1/2c)
1 carrot or bell pepper finely chopped (~1c)
1 zucchini finely chopped (~1c)
1-2 tablespoons extra virgin olive oil
A handful of parsley (leaves only), finely chopped
1 tablespoon sesame seeds


  1. In a large frying pan, heat the oil and fry the onions until soft. Add the rice cauliflower and carrot/pepper and saute until soft. Add the zucchini and cooked rice and cook for another 3-4 minutes to heat through.
  2. Serve immediately sprinkled with fresh parsley and sesame seeds.

Katya, xoxo

PS: Want to learn more about how you can support your mental health? Chest to see cutting for one Mini review Find out how you can change your physical and mental health.


1. De Leon A, Johns L, Roemich JN, Duke SE, Casperson SL. Mean Subjective Happiness Scale Scores for Dietary Guidelines for Americans Consumption and Increase in Vegetable Intake: A Randomized Controlled Trial. J Acad Nutr Diet. 2022 Jul 1;122(7):1355–62.

2. Wang J, Yeoh EK, Yung TKC, Wong MCS, Dong D, Chen X, et al. Changes in dietary habits and physical activity before and during the COVID-19 pandemic in Hong Kong: a cross-sectional study by randomized telephone survey. J Int Soc Sports Nutr. 2021 April

What color was on your plate today?
Next week we will talk about
“Blood Sugar and Mental Health
Stay tuned!💪🏻
Mini Review Session with Katya - 20 minutes
“You should know that there is a different way to live. To be truly happy, full of energy, with a clear head and a beautiful body. I know you can feel great and I will accompany you on this path.”

Katia One of the first UK-trained nutritional therapists to practice in Hong Kong. A hormonal health specialist addresses menstrual problems and women’s hormonal conditions (such as PMS, PCOS, endometriosis and chronic stress-related disorders), guiding women to regain control over their bodies and emotions. Katya works with clients to optimize their nutrition to help them achieve a variety of goals such as improved energy, better sleep, improved sports performance and recovery, and weight loss.

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