No, we’re not talking about Skittles! Today we’re talking phytonutrients (also referred to as antioxidants), which are different chemical compounds in plant foods that are considered beneficial to your health. Phytonutrients have a plethora of different benefits, although they are not considered vital for life like proteins and vitamins etc. Often times these phytonutrients are what gives produce its color, and we’ve got a guide below to break down all their benefits! These nutrients work well over longer periods of time, so it is best to eat fruits, vegetables, beans and grains from each color category on a regular basis to gain the most reward.
Researchers are still studying these nutrients and their importance in our diet. They are sure to continue uncovering benefits and different aspects of how phytonutrients work. If you’d like to learn more about the studies behind phytonutrients, check out this great article in Live Science that covers the nutritional science in much more detail.
RED
Helps with prostate, urinary tract and DNA health, also protects against cancer and heart disease. Red produce also typically contains vitamins A and C, manganese and fiber. Main phytonutrients include:
Lycopene: Fights cancer
Ellagic Acid: Fights cancer and reduces DNA damage
Try eating: tomatoes, watermelon, strawberries, pomegranates
ORANGE & YELLOW
Promotes eye health, immune function, and healthy growth and development. Orange and yellow produce also typically contains vitamins A, B6 and C, potassium and fiber. Main phytonutrients include:
Alpha-Carotenoids: Promotes cardiovascular health
Beta-Carotene: Enhances immune system and promotes healthy bones
Hesperitin: Protects against chronic diseases
Beta-Cryptoxanthin: Reduces inflammation
Try eating: pumpkins, squash, carrots, cantaloupe, sweet potatoes, citrus fruits, peppers
GREEN
Promotes eye health, arterial function, and lung, liver and cell health. Helps wound healing and gum health. Green produce also typically contains vitamins A, C and E, iron and zinc. Main phytonutrients include:
Isothiocyanates: Protects your DNA, inhibits carcinogens and stops progression of some tumors
Lutein: Preserves vision
Try eating: broccoli, cabbage, kale, leafy veggies
BLUE & PURPLE
Promotes heart, brain, bone, artery and cognitive health. Fights cancer and helps with healthy aging. Blue and purple produce also typically contains vitamin C and fiber. Main phytonutrients include:
Anthocyanidins: Protects cells from damage, improves memory function, promotes healthy aging
Resveratrol: Fights against fungi
Try eating: grapes, blueberries, elderberries, eggplant
WHITE
Promotes healthy bones, circulatory system, and arterial function. Fights heart disease and cancer. White produce also typically contains vitamin C and fiber. Main phytonutrients include:
Allicin: Reduces cholesterol, protects against cardiovascular disease, lowers blood pressure
Quercetin: Helps resist bone loss
Try eating: garlic, onions, shallots, leeks, apples
