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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