Posted 2 years ago
Food Rainbow
Phytonutrients are compounds produced by plants to help protect them from environmental damage or predators. Some phytonutrients have been found to have cancer-protective properties, and many are anti-inflammatory. By eating “the rainbow” you are providing your body with protection… so EAT IT!
RED
Phytonutrients that give food their red color include anthocyanidins, carotenoids, flavones, flavanols, luteolin, lycopene, and quercetin. These phytonutrients help reduce inflammation and protect us from free radicals that can damage DNA, increasing a person’s risk of developing chronic disease.
Red Foods: beets, radishes, tomatoes, sweet red peppers, rhubarb, red onions, red potatoes, apples/applesauce, grapefruit, pomegranate, cranberries, watermelon,
strawberries, cherries, plums, raspberries, red grapes and kidney beans.
ORANGE
Phytonutrients that provide the orange color of foods include beta-carotene, bioflavonoids, carotenoids, and curcuminoids, to name a few. These phytonutrients help reduce inflammation in our bodies and support eye and skin health.
Orange Foods: acorn squash, winter squash, sweet potato, pumpkins, carrots, bell pepppers, oranges, persimmons, mango, papaya, apricots, tangerines, dried fruit, nectarine, cantaloupe, Tumeric, curry powder and cayenne.
YELLOW
Phytonutrients that give food their yellow color are carotenoids, lutein, and zeaxanthin.These phytonutrients help reduce inflammation in our bodies and support eye and skin health.
Yellow Foods: corn, popcorn, hominy, succotash, summer squash, spaghetti squash, rutabagas, Yukongold potatoes, bell peppers, pineapple, bananas, peaches, lemons and curry powder.
GREEN
Animal and cell studies have found the phytonutrient indole-3 carbinol to inhibit progression in several cancers by protecting our healthy cells from DNA damage, antiviral and antibacterial effects, and anti-inflammatory effects.
Green Foods: broccoli, brussels sprouts, cabbage, kale, collard, greens, kohlrabi, arugula, chard, spinach, watercress, celery, peas, cucumbers, artichokes, green peas/snow peas, lettuce, asparagus, okra, olives/olive oil, lime, rosemary, basil, parsley, cilantro, thyme, green tea and Matcha.
BLUE/PURPLE
Phytonutrients that provide the blue/purple color of foods include anthocyanidins, procyanidins, and resveratrol. These compounds are anti-inflammatory and promote good heart function.
Purple Foods: brassicas, cauliflower (purple), kale (purple), eggplant, purple potatoes, prunes, grapes/raisins, berries, and figs.
WHITE/TAN/BROWN
Phytonutrients that give foods their white/tan color include allicin, cellulose (fiber), lignans, sesamol, tannins and terpenoids.
White/Tan/Brown Foods: cauliflower, Russet/Idaho/fingerling potatoes, mushrooms, onions/shallots, leeks, garlic, parsnips, celery root, ginger, coconut, chickpeas, lentils, beans (black beans, cannellini), black-eyed peas, soy/tofu, miso, whole wheat, oats, farro, quinoa, barley, buckwheat, brown rice, chestnuts, pecans, almonds, pine nuts, walnuts, Brazil nuts, peanuts, cashews, sesame, tahini, chia seeds, clove, cinnamon, nutmeg, coffee, and dark chocolate (YUM!!).
Brenda Gridley, CSP, RDN
Supportive Care Services Department
Areas Brenda has managed include pediatric and neonatal intensive care units where she was responsible for individualizing therapeutic diets and alternate nutrition support based on specific metabolic needs, medical conditions, and cultural preferences.
Her passion for nutrition was developed at a young age and reared by her grandmother who always instilled the importance of a healthy diet and active lifestyle. When her grandmother became ill, Brenda became aware of the impact nutrition plays in disease prevention and maintaining overall mind and body health.