Think of all of the colourful plant foods that you see in the supermarket and the hundreds of plants that we could eat. Each colour represented holds a special superpower that targets different areas of your health!
Phytonutrients are chemicals produced by plants that contain hundreds of different antioxidants and anti-inflammatory properties.
Did you know that half of your plate should contain fruit and vegetables at most meals? In 2019, Canada introduced an updated version of the food guide. This version is simplified and provides a clearly laid-out example of what exactly your plate should look like.
BLUE-PURPLE signals the presence of anthocyanins and is present in foods like eggplants, beets, blueberries and raspberries, and purple potatoes. Anthocyanins have been found to prevent blood clots, delay cellular aging, and may even slow the onset of Alzheimer’s.
GREEN signals the presence of phytochemicals like sulforaphane and indoles, which contribute to detoxifying the body. Many green veggies are part of the Brassica family, which includes broccoli, Brussels sprouts, Bok choy, arugula, kale, cauliflower, and more.
ORANGE means the compounds beta and alpha-carotene are present. This can be found in foods like carrots, pumpkin, acorn squash, and sweet potatoes. Alpha-carotene had antioxidant properties and helps protect against cancer, and is known to benefit skin and eye health. Beta-carotene readily converts to vitamin A, which helps facilitate a healthy immune system and protects eye health.
PALE GREEN-WHITEis caused by compounds called allicins, which have powerful anti-cancer, antitumor, immune-boosting, and antimicrobial properties. These are present in garlic, ginger, onions, leeks, and others.
RED indicates a carotenoid called lycopene, found in tomatoes, bell peppers, and carrots. Asparagus also actually contains a good amount of lycopene—proof that you can’t always judge a book by its cover. Lycopene is protective against heart disease and cancer due to its powerful antioxidant activity.
YELLOW-GREEN means food that contains the carotenoids lutein and zeaxanthin, which are especially beneficial for the eyes and help protect the heart against atherosclerosis. Vegetables in this group may not always appear yellowish. In addition to yellow summer squash and orange bell peppers, spinach, collard greens, mustard greens, turnip greens, peas, and even avocados all contain these powerful nutrients.
If you’re not a big veggie eater or find it difficult to always have fresh produce on hand, some tips to add more into your diet could look like adding veggies (like kale + spinach) to smoothies, making veggie soups (hello soup season!) , adding frozen vegetables/powders to baked goods, or simply just enjoying a cold-pressed veggie juice or salad. The possibilities are endless!
My encouragement for you this week is to make it a priority to increase the amount of vegetables in your diet, and get creative doing so!
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