Phytonutrients: The science behind eating the rainbow
Eat the rainbow… a phrase that most individuals have heard at some point throughout their life. The scientific explanation behind this phrase? Phytonutrients. Phytonutrients are responsible for giving fruits and vegetables their vibrant colors, distinctive aromas, and many health benefits. They derive from plants and can protect humans from damage caused by environmental toxins and metabolic processes.
The cool thing about phytonutrients is that different colors provide different nutrients—each having it’s own set of unique disease-fighting compounds. This explains why consuming a wide-variety of colorful fruits and vegetables is so important…to get a wide range of the nutrients that our bodies NEED to thrive.
What nutrients and associated health benefits can be found in yellow fruits and vegetables? Purple? Red? Green? White? See below!
Oranges & Yellows:
Nutrients: Carotenoids, Hesperidin, Lutein, Zeaxanthin
Benefits: improves brain & immune function, decreases muscle degeneration, provides anti-inflammatory compounds, lowers risk of cancer & heart disease, promotes eye health, protects the skin from UV radiation, restores energy & increases vitality.
Purples & Blues:
Nutrients: Resveratrol, Proanthocyanidins, Anthocyanins
Benefits: promotes longevity & delays cellular aging, improves digestive & memory functions, protects cells from oxidative stress, supports a healthy immune system, decreases inflammation, lowers LDL cholesterol, lowers risk of cancer and stroke, & slows the progression of cancer.
Reds:
Nutrients: Lycopenes, Anthocyanins, Quercetin, and Ellagic acid
Benefits: lowers cancer risk, reduces risk of heart disease & stroke, lowers blood pressure, lowers LDL cholesterol, reduces inflammation, improves urinary tract health, contains powerful antioxidants, & improves memory function.
Greens:
Nutrients: Chlorophyll, Sulforaphane, Folate, and Minerals
Benefits: reduces risk of certain cancers, lowers blood pressure, lowers LDL, lowers free radical damage, helps with liver detoxifying, improves tissue healing, and boosts the immune system.
Whites & Browns:
Nutrients: Anthoxanthins, Sulforaphane, Allicin, Quercetin
Benefits: Lowers blood pressure, lowers LDL cholesterol, decreases risk of stomach cancer, reduces risk of heart disease and osteoporosis, reduces free radical damage, provides antibacterial benefits, provides immune support, & helps to balance hormones.
The takeaway message? Start today—prioritize your health by making your meals colorful! Remember that different colors provide different nutrients, and consuming a wide-variety of foods is the ultimate goal to ensure that all of the bases are covered within our bodies.
EAT THE RAINBOW… a simple tip but an EASY one to remember!!!
Looking for more tips on how to clean up your diet? Are you experiencing symptoms that can be improved with diet and exercise? Interested in meeting with a registered dietitian? Nicole Baker Nutrition LLC is here for those in need!