Phyto- means "plant" and phytonutrients, also called phytochemicals, come from plants. Phytonutrients are a relatively recent discovery in the nutrition world, and they are turning out to be quite important.
For a long time, we've known that people who eat a lot of vegetables and fruits seem to be healthier in many ways. It was assumed that this is because vegetables and fruits are rich in vitamins and minerals, and this is part of the story. But it turns out that there are hundreds, and perhaps even thousands of other substances that are beneficial to humans which are produced by plants!
Interestingly, a lot of the phytochemicals that are good for us also produce bright colors in vegetables and fruits. This is where the saying "Eat Your Colors" comes from. It's also important to understand that each of these foods contains many different phytochemicals that can take care of different oxidation reactions in our cells. Each of them probably has a slightly different effect in our bodies. This is why it is important to eat a variety of fruits and vegetables.
The Cabbage Family- also known as cruciferous vegetables. These contain chemicals (sulforaphane, isothiocyanate and idoles, to be exact) that help breakdown cancer-causing compounds. Included are broccoli, Brussels sprouts, cabbage, kale, cauliflower, bok choy, and watercress.
The Allium Family- these vegetables contain compounds that protect DNA. They are onions (all kinds, including green onions), garlic, leeks, shallots, and chives.
The Purple/Red Family- Some of the most powerful antioxidant foods are in this family. Most of the berries (especially blueberries), plums (and prunes), red grapes (including raisins, grape juice, and red wine), cranberries, and pomegranates are in this family. The color in these fruits comes from a groups of chemicals called anthocyanins, which reduce inflammation, protect against cancer, and recent studies show good effects in eyes, arteries, and brains.
The Red Family- Tomatoes and tomato products, watermelon, pink grapefruit. These foods contain lycopene, which studies have shown reduces the risk of several types of cancer. Apricots and pink guavas are also sources of lycopene.
The Deep Orange Family- contain fruits and veggies rich in the carotenes. Carrots (of course!), pumpkins, mangos, apricots, cantaloupe, and sweet potatoes are some of the foods in this group. Carotenes help improve communication between cells as well as doing many of the same functions as other antioxidants.
The Yellow-Orange Family-contain the citrus fruits as well as peaches, nectarines, pineapple, and papaya. These fruits are rich in vitamin C and flavanoids, another group of antioxidants which help our immune systems.
The Green Family - There are lots of green vegetables, and they vary in which family they belong to. The dark green leafy vegetables are rich in lutein, among other phytochemicals. Others belonging to this family are green beans, avocados, kiwi fruit, green peppers, and honeydew melon.
This is also a wonderful way to peak kids' interest in eating healthy. When you visit the supermarket, teach your kids to become food artists by allowing them to pick out their rainbow of fruits and vegetables. The reason that box of Fruit Loops has remained on the shelves so long, green & purple ketchup is such a hit and "Jelly Belly" continues to be a coveted item is because the colors used in these products are esthetically appealing to children.
When it comes to food, one of the ways to draw kids into the eating experience is to pull them in through the use of color. But, don’t forget that children model their parents' eating behavior. Setting a good example of eating colors wherever you are will be the best method to ensuring healthy food choices for a long time.
Let us know your favorite ways to "Eat the Colors" throughout your day in the comments below.
