We have all heard the advice “eat the rainbow”, given by someone in the health field, but what exactly does that mean? This phrase refers to making sure you consume your phytonutrients.
Phytonutrients are components of plants that provide an endless amount of health benefits for your body. In other words, every time you eat a form of plant matter (fruits, vegetables, whole grains, legumes, herbs, spices, nuts, seeds and even tea), you are doing your body a huge favour! Phytonutrients reduce the risk of chronic diseases (including cancers), increase brain health, lower inflammation, improve heart and blood vessel health, maintain healthy estrogen metabolism, boost mental health and support the immune system. Most of the foods that provide phytonutrients also act as a healthy source of fiber, vitamins, minerals, and even amino acids.
How to Eat the Rainbow
The goal should be to consume 9-13 servings of plant food a day (a serving referring to half a cup of cooked vegetables, a medium sized fruit, or a cup of raw leafy greens).
There is such a wide variety of phytonutrient sources that it can be fun to play around with! You want to not only aim to eat each colour every day, but also to maximize your combinations. Different combinations can provide different benefits, so it is best to vary your phytonutrient combos. It is also very important to vary your sources of phytonutrients. It is easy to fall into the habit of eating the same plant foods every day, but to reap the full extent of the benefits that phytonutrients provide, it is vital to change it up as much as possible! Use it as an excuse to try new things!
Rainbow Colours
Red
When asked to name examples of phytonutrients, red is often one of the easiest colours to think of. From berries to tomatoes, there is a vast array of red foods.
Red phytonutrient-rich foods provide many benefits, including protecting the brain, blood vessels and the heart. These phytonutrients also play a role in reducing the risk of cancers, and have anti-bacterial and anti-inflammatory properties.
Orange
Phytonutrient-containing orange foods include mangoes, pumpkins and even orange sweet potatoes.
These foods also protect blood vessels, the heart and the brain. They can be great sources of vitamin A, and encourage healthy reproductive health.
Yellow
Yellow foods that are rich in phytonutrients include pears, bananas and lemons.
They play a large role in digestive health, as well as contributing to the well-being of your eyes and heart. They support healthy immune function and have anti-inflammatory properties.
Green
Green is another category that is easy to identify! Anything with leaves, celery, cucumbers, peas and zucchini all fall into this category, to name a few!
These phytonutrients have anti-cancer and anti-inflammatory properties, and they protect brain-, heart-, blood vessel-, and bone health. Finally, green phytonutrients have the additional benefit of contributing to hormone health and balance.
Blue (Purple and Black is also included in this category)
There aren’t as many options in this category, but it is still very important to consume blue/purple/black foods. This includes purple potatoes, berries, grapes, prunes, and even purple cabbage.
The phytonutrients found in these foods have anti-inflammatory properties, as well as protecting the health of many organs, including the heart and the liver. They also contribute to bone and blood vessel health, as well as protecting the brain from damage and promoting healthy digestion.
White/Tan/Brown
There is a wide variety of foods that fall into this category, many of them flavouring agents. Garlic, apples, coconut, legumes, mushrooms, nuts, onions, whole grains, and even cocoa and coffee count as white/tan/brown plant foods.
These foods have anti-cancer and anti-inflammatory properties, as well as promoting digestive, immune and metabolic health. They also aid in protecting the brain, blood vessels, heart, and bones.
Phytonutrient Tips
Raw vs Cooked
Generally speaking, it is best to have a mixture of raw and cooked foods.
- Cooked plant foods are often better for people with digestive problems
- Carotenoids (some red, orange, yellow and greens) should typically be cooked
- Steaming is the preferred method of cooking, in order to maintain all of the nutritional benefits
- Phytonutrients in nuts, seeds and legumes can be enhanced by heat, soaking or fermenting
- Cruciferous vegetables should be consumed raw or lightly cooked, in order to maintain the enzyme levels
- Cooked vegetables have increased antioxidant levels, especially when they are steamed. Furthermore, peeling of fruits should be avoided, so as not to disrupt the antioxidant levels
- Pre-soaking of vegetables can lead to a loss of nutrients
Frozen and Dried Fruits and Vegetables
Ideally, fruits and vegetables should be eaten fresh, as this guarantees the highest possible levels of nutrients (especially vitamin C and B). However, when done correctly, it is okay to indulge in frozen or dried fruits and vegetables on occasion (any phytonutrients are better than no phytonutrients!).
The most important thing to take away from this blog, and the easiest piece of advice to remember is this:
Eat the Rainbow!
Any shape or form of phytonutrients is superior to no phytonutrients, so get creative! Follow your taste buds, and have fun taking control of your health!
Eat your food as medicine, so that you won’t have to eat your medicine as food…
Most of the information provided in this blog can be credited to research done by the Institute of Functional Medicine. If you want to learn even more about phytonutrients, click here to be directed to their page.
