Here is your New Year's resolution: add in colour!
We all know that vegetables and fruit are essential for health and nutrition because of the vitamins, minerals, fibre, and other nutrients. But phytonutrients – part of the natural compounds of plants – are gaining more credibility for their disease fighting qualities.
Phytonutrients have always been a part of the chemical composition of plants but studying them is a newer endeavor for scientists. Only in the last several years have researchers been able to prove the importance of phytonutrients, and this research is ongoing. So far, they’ve found these plant nutrients to strengthen your immune system, prevent cancer, heart disease, diabetes, promote anti-aging and repair DNA.
Studies have shown people eat the same 20 foods over and over. Make an effort to add in colour. The darker / brighter / richer in colour, the better!
Red
Supports: prostate, urinary tract, and DNA health. Protects against cancer and heart disease.
Phytonutrients: lycopene, quercetin, anthocyanins.
Eat: cherries, cranberries, red bell peppers, tomatoes, beets, strawberries, watermelon, pink grapefruit, red grapes, radishes, pomegranate, and rhubarb.
Yellow / Orange
Supports: eye health, healthy immune function, and healthy growth & development.
Phytonutrients: alpha-carotene, beta-carotene, lutein.
Eat: carrots, oranges, sweet potatoes, peaches, cantaloupe, mangoes, papayas, persimmons, butternut squash, pineapple, yellow peppers, lemons, winter squash.
Green
Supports: eye health, arterial function, lung health, liver function and cell health. Helps wound healing and gum health.
Phytonutrients: lutein, isoflavons, indoles.
Eat: broccoli, spinach, kiwi, avocados, green grapes, honeydew, limes, artichokes, asparagus, peas, watercress, zucchini /courgette, cabbage, swiss chard, kale, herbs, and sea vegetables (chlorella, spirulina, etc.).
Purple
Supports: heart, brain, bone, arteries, and cognitive health. Fights cancer and supports healthy ageing.
Phytonutrients: resveratrol, anthocyanins, phenolics, flavonoids.
Eat: blueberries, blackberries, plums, eggplant / aubergine, purple figs, purple cabbage, purple carrots, purple grapes
White
Supports: healthy bones, circulatory system, and arterial function. Fights heart disease and cancer.
Phytonutrients: allicin, quercetin, indoles.
Eat: garlic, onions, cauliflower, ginger, turnips, white corn, shallots, parsnips, mushrooms, kohlrabi, Jerusalem artichokes, white beans, pear.
