Eat the Rainbow - The Power of Phytonutrients

The Phytonutrient Spectrum of Foods 🌈 Taste the Rainbow!

*Phytonutrient = chemicals produced by plants known to be of antioxidant and anti-inflammatory properties.

• We need about 9-13 servings of whole plant foods if we want to prevent chronic disease. These include fruits, vegetables, legumes, nuts, seeds, and whole grains.

[ 1 serving = 1/2 cup cooked vegetables, 1 cup raw leafy greens, 1 medium-sized fruit ]

Benefits of Phytonutrients (by color):

🍎(RED) Anti-cancer, anti-inflammatory, cell protection, gastrointestinal health, heart health, hormone health, liver health

🍊(ORANGE) Anti-cancer, anti-bacterial, immune health, cell protection, reduced mortality, reproductive health, skin health, source of vitamin A

🍋 (YELLOW) Anti-cancer, anti-inflammatory, cell protection, cognition, eye health, heart health, skin health, vascular health

🥦 (GREEN) Anti-cancer, anti-inflammatory, brain health, cell protection, skin health, hormone balance, heart health, liver health

🍆 (PURPLE/BLUE/BLACK) Anti-cancer, anti-inflammatory, cell protection, cognitive health, heart health, liver health

🌰 (WHITE/TAN/BROWN) Anti-cancer, anti-microbial, cell protection, gastrointestinal health, heart health, hormone health, liver health

• Remember to vary your choices of foods within each color category - if we eat the same foods over and over again, we may end up lacking on the variety of phytonutrients.