Have you taken a good look at the
food on your plate lately? What
color is it? Is it mostly brown,
tan, and white or are you seeing colors found in the rainbow? If your answer was the first choice,
then you’re likely eating a diet consisting of highly processed foods that lack
fiber and a wealth of nutrients.
On the other hand, if you’ve got bright colors on your plate in the form
of fruits and vegetables, this is good news because you’re giving your cells a
workout that’s going to keep them fit, healthy, and young.
The color I’m referring to is the
pigment in fruits and vegetables.
Besides the abundance of vitamins, minerals, and fiber found in
vegetables and fruits, they all contain unique compounds termed phytonutrients. More than simply antioxidants like
vitamin C, phytonutrients provide information to our cells that help to
regulate our genes. What’s
fascinating, is that they do this by hitting our cells with small amounts of
stress that cause them to undergo an adaptive response called hormesis. I like to think of it as keeping our
cells on alert so that they don’t fall asleep on the job.
According to America’s
Phytonutrient Report, 76% of Americans have a phytonutrient gap, meaning
that they are getting below the median levels of fruits and vegetables
determined to be prudent as set within governmental guidelines.
Numerous studies have shown that
eating the recommended 5-13 servings of fruits and vegetables everyday can
reduce the risk of stroke, type 2 diabetes, coronary heart disease, cancer, and
dementia. And certain colors
will target certain tissues or organs in the body. For example:
Red phytochemicals protect the heart and circulation, lower the
risk of prostate, breast, and skin cancers, protect the liver and
gastrointestinal tract, and strengthen the immune system. Sources include
tomatoes, watermelon, red raspberries, strawberries, cherries, beets, red
beans, salmon, and trout.
Orange foods target the immune system, vision, reduces the risk of
cancer and heart attacks, as well as healthy skin, bones, and teeth. They include carrots, sweet potatoes,
pumpkin, cantaloupe, mangos apricots, oranges, lemons peaches, pineapple, and
nectarines.
Yellow-green helps with vision, cell growth, and reduces the risk
of cancer. Sources include leafy
green and cruciferous veggies, honeydew melon, kiwi, green peas.
Blue-Purple foods lower the risk of cancer, age related memory
loss, heart attacks, high blood pressure, diabetes complications, and
Alzheimer’s disease. They include
blueberries, blackberries, purple grapes, prunes, raisins, and eggplant.
White phytochemicals target high cholesterol and blood pressure,
lower the risk of heart attacks and cancer. They can be found in garlic, onions, leeks, onions, and
chives.
There are numerous ways to get your
phytonutrients, including the recipe below for confetti quinoa. Just remember, as long as you’re eating
from the colors of the rainbow, you can’t go wrong…
