Phytonutrients are natural compounds in plants that are a powerful tool for building better health. Phytonutrients provide numerous functions, such as providing the body with a rich source of antioxidants, which protect us from oxidative stress. Phytonutrients also stimulate enzymes that help the body get rid of toxins, boost the immune system, improve cardiovascular health, promote healthy estrogen metabolism, and stimulate the death of cancer cells.
The best source of phytonutrients in the diet are fruits and vegetables, along with whole grains, legumes, herbs, spices, nuts, seeds, and teas. Phytonutrients in food come in a variety of colors including red, orange, yellow, green, blue, purple, tan, and white. For optimal health, it is important to eat a variety of colorful foods often.
Remember to strive for at least two servings of vegetables (about half of your plate) at meals, and one serving at snacks. Challenge yourself by aiming for one to two colors per day and choose a variety of fruits and vegetables within those color groups each week. In addition, vary your preparation methods. Enjoy veggies raw or cooked. Try adding colorful fruits to salads, smoothies, or hot cereal. Experiment with different varieties of beans and grains. Add colorful spices to your foods.
Below is a sample list of phytonutrient rich foods by color. Which ones do you enjoy often? Which new ones will you try?
Green – Apple, artichoke, asparagus, avocado, bell peppers, bean sprouts, Bok choy, broccoli, cucumbers, green beans, peas, zucchini
Yellow – Apple, pears, banana, bell pepper, corn, summer squash, pineapple
Orange – Apricots, bell pepper, cantaloupe, carrots, mango, nectarine, oranges, papaya, persimmons, butternut squash, sweet potato, tangerines, turmeric, yams
Red – Apple, kidney beans, beets, bell pepper, cranberries, cherries, pink grapefruit, goji berries, grapes, plums, pomegranate, radishes, raspberries, strawberries, rhubarb, tomato, watermelon
Blue/Purple/Black – Blueberries, blackberries, boysenberries, cabbage, carrots, cauliflower, eggplant, figs, grapes, kale, plums, potatoes, prunes, raisons
White/Tan – Apples, cauliflower, coconut, dates, garlic, ginger, jicama, white beans, lentils, mushrooms, onions, pears, shallots, seeds, grains, black or white tea
Source: Institute Functional Medicine
