Reach for the Rainbow
How do you know you’re getting the nutrients your
body needs? A simple way to assess your diet for variety is by seeing whether
you’re eating all the colours of the rainbow!
Did you know that adding colour to your meals may
help you live a healthier life? Colourful vegetables and fruits contain
phytonutrients, which give plants their vibrant colours as well as their unique
tastes.
Keep reading to learn more about the colours.
Red
Phytonutrient: Lycopene
Found in: Strawberries, cranberries, raspberries,
tomatoes, apples, beets, watermelon, red peppers
Benefits: Lycopene fights gene-damaging free radicals in our
bodies. This may reduce the risk of developing
chronic illnesses such as cancer, diabetes, and heart disease.
Orange and Yellow
Phytonutrient: Beta-cryptothanxin
Found in: Carrots, sweet potatoes,
oranges, bananas, pineapple, apricots,
peaches, cantaloupe, corn
Benefits: This phytonutrient supports
antioxidant defense mechanisms and cell-to-cell communication.
Green
Phytonutrients: Sulforaphane,
isothiocyanates, and indoles
Found in: Spinach, broccoli, kale,
cabbage, brussels sprouts, green tea
Benefits: These phytonutrients inhibit the
action of carcinogens AKA cancer-causing compounds.
Blue and Purple
Phytonutrient: Anthocyanins
Found in: Blueberries,
blackberries, raisins, eggplant
Benefits: Anthocyanins delay cellular aging
and support the heart by preventing the formation of blood clots.
White and Brown
Phytonutrients: Allicin, quercetin,
and/or kaempferol
Found in: Onions, cauliflower,
garlic, parsnips, mushrooms
Benefits: These may reduce inflammation and
help the body fight against free radical damage.
Canada’s Food Guide recommends
filling ½ your plate with vegetables and fruits at each meal. Want to learn
more on how to do that at the dining hall? Connect with the dining services
dietitian today!
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