Benefits of a Rainbow of Phytonutrients on Your Plate

Lycopene

Reduces the risk of prostate, breast, and skin cancer; reduces the risk of heart attacks

Tomato-based products (tomato juice, spaghetti sauce, tomato soup, tomato paste), watermelon, pink grapefruit, fresh tomato, guava

Anthocyanins

Reduce the risk of cancer; powerful antioxidants; help control high blood pressure; reduce the risk of diabetes complications; reduce the risk of heart attacks, reduce the risk of Alzheimer’s disease

Red raspberries, sweet cherries, strawberries, cranberries, beets, red apples (with skin), red cabbage, red onion, kidney beans, red beans

colorfulfruitsandvegetables1

Astaxanthin

Potent antioxidant, particularly for the liver; Gastroprotective effects; Immune stimulant; Chemoprotectant.

Microalgae, yeast, salmon, trout, krill, shrimp, crayfish, crustaceans,

Orange Phtyonutrients

Beta-carotene Powerful antioxidant; boosts immunity; reduces risk for cancer; reduces risk of heart attacks; helps maintain good vision.

Carrots, sweet potatoes, pumpkin, butternut squash, cantaloupe, mangos, apricots, peaches

Bioflavonoids

Powerful antioxidants; Works with vitamin C to reduce the risk of heart attacks, reduce the risk of cancer, and to help maintain strong bones/teeth, healthy skin, and good vision.

Oranges, grapefruit, lemons, tangerines, clementines, peaches, papaya, apricots, nectarines, pears, pineapple, yellow raisins, yellow pepper

Yellow-Green Phytonutrients:

Lutein/Zeaxanthin Helps maintain good vision; reduces the risk of cataracts or macular degeneration.

Kale, spinach, leafy greens (turnip, collard, mustard),romaine lettuce, broccoli, green peas, kiwifruit, honeydew melon

Indoles

Reduce the risk of cancer (particularly breast and prostate cancers); reduce the risk of tumor growth in cancer patients.

Broccoli, cabbage, Brussels sprouts, bok choy, arugula, Swiss chard, turnips, rutabaga, watercress, cauliflower, kale

Chlorophyll

Powerful antioxidant

All green vegetables

Folate

Methylation; cell growth.

Leafy greens

Blue/Purple Phtyonutrients:

Anthocyanins

Reduce the risk of cancer; powerful antioxidants; reduce the risk of age-related memory loss; help control high blood pressure; reduce the risk of diabetes complications; reduce the risk of heart attacks; reduce the risk of Alzheimer’s disease

Blueberries, blackberries, purple grapes, black currants, elderberries

Phenolics

Powerful antioxidants; may slow some of the effects of aging.

Dried plums (prunes), raisins, plums, eggplant

White Phytonutrients:

Allicin

Boosts immunity; helps lower high cholesterol; helps control high blood pressure; reduces the risk of heart attacks; reduces the risk for spread of cancer (particularly stomach and colon cancer)

Garlic, onions, leeks, scallions, chives

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