Natural compounds called phytonutrients are awesome defenders of health, helping get rid of toxins, boost the immune system, and improve cardiovascular health. Phytonutrients in food come in all different colours—red, orange, yellow, green, blue/purple/black, white/tan/brown- and each colour has different but essential phytonutrients. Fruits and vegetables are rich sources, along with whole grains, legumes, herbs, spices, nuts, seeds, and teas.
To get you started, here are a few suggestions for foods in the different colour categories
- Apples, kidney beans, beets, bell pepper, cranberries, cherries, onions, raspberries, potatoes, radishes, strawberries, watermelon, rooibos tea, tomato.
- Apricots, bell pepper, canteloupe, carrots, mango, orange, pumpkin, squash, sweet potato, turmeric root, yams.
- Apples, asian pears, banana, bell peppers, corn, ginger root, lemon, millet, potatoes, pineapple, summer squash.
- Apples, artichoke, asparagus, avocado, bean sprouts, bell peppers, bok choy, broccoli, Brussels sprouts, celery, cucumbers, edamame, grean beans, grean peas, green tea, greens (arugula, collard, kale, lettuce, spinach, turnip), limes, olives, watercress, zucchini.
- Berries (blue, black, boysenberries, huckleberries, marionberries), cabbage, eggplant, figs, grapes, kale, olives, plums, potatoes, prunes, raisins, rice (black, purple).
- Apples, applesauce, cauliflower, cocoa, coconut, coffee, garlic, ginger, legumes (chickpeas, hummus, lentils, peanuts), mushrooms, nuts (almond, cashews, pecans, walnuts), onions, pears, sauerkraut, seeds (flax, hemp, pumpkin, sesame, sunflower), shallots, soy, tahini, tea (black, white), whole grains (barley, brown rice, oat, quinoa, rye, spelt).