The power of colorful plant foods

Everyone is unique and there is no one diet that fits all. We all respond differently to the food we eat based on our genes, environment we live in, stress level and physical specificities. However, there are some universal principles that can be applied to everyone when it comes down to nutrition.

One of these principles is that eating a whole food, plant based, colorful diet is healing. These foods are abundant in phytonutrients – chemicals naturally produced by the plants for protection from the sun radiation and bugs. Conventionally grown foods have much less phytonutrients because often they are grown inside a greenhouse and they are sprayed with pesticide.

When we consume these chemicals, we benefit from them in two ways. Firstly, they exert mild stress on our system called hormesis, which stimulate many health-inducing processes like cell regeneration and antioxidant production. Secondly, they stimulate production of enzymes to support immune function, estrogen metabolism, detoxification and are proven to reduce the risk of diabetes, heart disease, cancer, and autoimmune conditions.

Therefor incorporating more color into our diet is foundational for optimal health, graceful aging and preventing disease. They feed not only us but also our microbiome, which has a profound effect on our wellbeing.

Plants are complex but a single plant can not provide all the nutrients we need for our health. Therefore we should eat the rainbow every day. Aim for 1-2 servings of each color daily.

Keep in mind that not everyone can tolerate eating every plant. If you notice any gas, bloating or other digestive symptoms after eating certain foods, stop consuming them and try another from the same color. You can also seek professional help from a nutritional therapist or a doctor, to help you figure out where the problem might be.

Below are some of the main colors and their unique health benefits and in which plants to find them.

Red/Pink – supports the immune system, adrenal, and prostate health.

Sources: apples, beets, bell peppers, blood oranges, cranberries, cherries, goji berries, grapes, legumes (adzuki beans, lentils), onions, pomegranate, radicchio, raspberries, strawberries, rhubarb, rooibos tea, tomatoes, watermelon, and red radishes.

Orange – protects the eyes, skin, and supports reproductive health.

Sources: apricots, bell peppers, cantaloupe, carrots, mango, nectarine, orange, papaya, persimmon, pumpkin, squash (winter verities), sweet potato, tomato, turmeric, and yams.

Yellow – supports digestion and cardiovascular health.

Sources: Asian pears, banana, bell peppers, cauliflower, non-GMO corn, ginger root, lemon, millet, potatoes, pineapple, starfruit, succotash, summer squash, and tomato.

Green – protects the liver by supporting detoxification.

Sources: apple, artichoke, asparagus, avocado, bean sprouts, bell peppers, bitter melon, broccoli, broccoli sprouts, brussels sprouts, cabbage, celery, cucumber, non-GMO edamame, green beans, herbs (bay leaf, cilantro, dill, parsley, thyme, sage, etc.), kiwi, leafy greens, limes, okra, peas, green tea, olives, pears, snow peas, and zucchini.

Purple/Blue/Black – protects the brain by promoting healthy cognition and memory.

Sources: bell pepper, berries (blue, black, black raspberry, boysenberries, huckleberries, etc.), cabbage, carrots, cauliflower, eggplant, figs, grapes, kale, olives, plums, potatoes, prunes, radishes, raisins, and rice (black, purple).

White/Tan/Brown – anti-cancer and promotes hormonal balance.

Sources: apples/applesauce, bean dips (e.g. hummus), cauliflower, coconut, coffee, dates, garlic, jicama, legumes (chickpeas, lentils, peanuts), mushrooms, nuts (almonds, cashews, walnuts, etc.), onions, pears, potatoes, sauerkraut, seeds (flax, hemp, sesame, etc.), shallots, tahini, tea, whole grains (oat, quinoa, etc.)

How to incorporate more colorful plant foods into your diet:

• Snack on crunchy vegetables with hummus. Radishes, cucumber, peppers, carrots
• Try different kinds of apples with some nut butter.
• Try a new vegetable you have never tried.
• Add frozen fruits or vegetables to your smoothie.
• Use sweet potatoes, butternut squash or pumpkin to thicken soups.
• Try different colors of rice instead of white – black, purple, red.
• Play a game with your family or yourself “How many colors can I fit in my plate”.