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Phytonutrients are responsible for characteristics of plants such as their color, flavor and smell. They are found in fruits, vegetables, grains, legumes, nuts, seeds and teas. In general, similar-colored foods contain many of the same phytonutrients and therefore have similar healing properties.
A healthy, balanced diet should include a variety of naturally colorful foods. A good way to boost your phytonutrient intake and to make sure you are getting all the available health protecting benefits of these remarkable substances is to regularly include foods from each of the different groups.
Deep Red, Purple and Blue
This dense, deep color is a sign of the high level of flavonoids this group of foods contain, including anthocyanidins and resveratrol. These foods have powerful antioxidant and anti-inflammatory properties. The intense color also matches their strong, sweet flavors.
Top foods in this group include:
Red, Yellow and orange
Fruits and vegetables in this group are powerful antioxidants that contain high levels of Vitamin C, carotenes, lycopene and other nutrients. They boost the body's defences against colds, flu, pollution, stress and chemicals, and protect cells and cell membranes like the skin. They are also anti-inflammatory and support the nervous system.
Good choices include:
The green group of foods are antioxidant and detoxifying. They contain the phytonutrients lutein, glucosinolates and isoflavones. They also contain high levels of sulfur, which gives the distinct smell when these foods are cooked, and which is good for hair and skin.
These foods are also high in minerals like selenium, which boosts the immune system and helps the body absorb Vitamin E more effectively. Green foods may also help aid weight loss as they regulate blood sugar levels and stop cravings for sugary, fatty foods.
Good green foods include:
Foods in this group are full of fiber. This is beneficial for good digestion and a healthy bowel, and these foods are also a good source of energy. They help to balance hormones, and contain Vitamin E which protects cells and membranes.
Best brown foods include:
White and Pale Yellow
Good white and pale yellow foods are:
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