Phytonutrient Fun — Have you eaten all your colors today?

If you have ever read anything about health and nutrition, you know how important your fruits and vegetables are for your diet.  Did you know it is also important to incorporate different colors?

natural food rainbow
Natural Food Color Wheel

Phytonutritient expert, Kieth Randolf Ph.D recommends at least 2 servings a day from each color on the spectrum.  The colors are white, orange, red, purple and green and each have different health benefits!

White natural foods typically promote bone health and circulation.

Examples include:

Mushrooms, Cauliflower, Pears, White Kidney Beans, Coconut

The Orange/Yellow category is great for eye and immune health, skin hydration and growth! (Containing α and β carotene) Caroteniods are powerful antioxidants because they react with a single oxygen ions, which is beneficial because single oxygen ions are very reactive and cause damage to important cell structures and their communication signaling. Diets rich in the orange food group are linked to decreased risk of heart disease, cancer, and cataracts.

Examples include:

Pineapple, Lemons, Oranges, Carrots, Passionfruit, Mangoes, Sweet Potatoes, Squash

The red group promotes prostate health, DNA stability. Another immunopotent caroteniod is Lycopene, which is abundant in tomatoes. Did you know that grapefruit, watermelon and guava also contain lycopene?

Examples include:

Cherries, Cranberries, Red Apples, Red Carrots, Pomegranate, Radishes, Raspberries, Strawberries

The purple natural food group is great for cognitive and heart health, along with antioxidants!

Examples include:

Beets, Currants, Eggplant, Plums, Blueberries, Blackberries, and Grapes

Many people do not have trouble with two servings a day of the green food group.  Green food is so important as it promotes cell health, lung, heart and liver function!

Examples include:

Spinach, Kale, Lettuce, Grapes, Kiwi, Green Apples, Broccoli, Sprouts, Beans, Soy, Tea

Have Fun with your food! Here are tips to incorporate 2 servings/color = 10 servings a day:

  • Go to your local farmers market and try something new from each color!
  • Make a smoothie with frozen mixed berries
  • Add veggies into your sandwich
  • Snack on fruit throughout the day that are brightly colored
  • Try a supplement on days that you cannot get all the colors in your diet – go to to check out organic Nutrilite health products along with more information on phytonutrition

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s