A Vibrant Fall Season with Phytonutrients

Have you ever heard the phrase “eat the rainbow”? Often used by dietitians, this tip is the easiest way to encourage eating a variety of produce. While this is a fun phrase, and you might already know the importance of eating fruits and veggies, why should you eat a rainbow of produce? Why does this quippy motto matter? The answer might surprise you: fruits and vegetables contain phytonutrients, chemicals that give them their varying colors.

What are phytonutrients?
The prefix phyto- means plants, so a phytonutrient is a nutrient you find in plants! They’re also known as phytochemicals and are present to protect plants from threats in their environment. Just as these natural chemicals protect plants, they can help protect us as well when we consume them. Phytonutrients have been shown to decrease the risk of diseases and improve overall health. Hundreds of different phytonutrients can be found in our food; Different colors of produce contain higher amounts of specific nutrients. 

Different colors and their phytonutrients
Red, orange, yellow, green, and blue-purple are the main subgroups of colors containing unique phytonutrient properties. 

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Red: red produce includes antioxidants that can contribute to decreased inflammation in the body. Antioxidants help prevent damage to cells by fighting off harmful substances that enter or are produced in the body. 

• Orange: similar antioxidant properties to red foods, but your carrots and sweet potatoes get their orange color from a compound called beta-carotene. These chemicals have been linked to hormone regulation in the body, decreasing insulin resistance and lowering cholesterol levels.    
• Yellow: yellow produce has been found to aid in digestion due to its fiber content and compounds called bioflavonoids that promote healthy gut bacteria. 
• Green: these vegetables, especially green leafy vegetables, contain an abundance of nutrients called polyphenols that aid in reducing cardiovascular risk factors such as high blood pressure.  
• Blue or purple: feeling a little blue? Consider reaching for a handful of blueberries or a plum! Blue produce has been found to improve memory and mood because of compounds called flavonoids, flavonols, and phenolic acids that promote cognitive function.  

Recognizing Phytonutrients in our Fall Produce
As the season changes and new fruits and vegetables emerge, we can identify the phytonutrients in our farmer's market hauls to infuse color into our fall recipes. A few of these foods come in more than one color, making it more convenient to diversify our plates.

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• Apples and pears are found in endless shades of reds, yellows, and greens.
• We all probably think of the color orange when we think of carrots, but they can also be found in purple, yellow, and white, promoting antioxidant activity. 
• Other orange produce you can find this season includes sweet potato, pumpkin, and persimmons. 
• You can add some green to your plate with brussels sprouts and peas.
• Yellow-colored squash, such as acorn or butternut, are fall staples. 
• You can also add red and purple to your plate with beets or figs.

Eating an assortment of colorful fruits and vegetables can bring a vibrance to your plate and your life! Incorporating more produce into our diets helps prevent disease and promotes healthy processes throughout our entire bodies. Aiming for three different colored fruits or vegetables at each meal is a great way to take advantage of the rainbow of seasonal produce available. 

Happy Fall Season everyone! 
Greta Kramer, Dietetic Intern

Resources:

1. Dutta, Suchandra & Halder, Shreyasi. (2021). A Colourful Food Palette: Health Benefits And Beyond. International Journal of Current Research. 13. 16596-16600. 10.24941/ijcr.40973.03.2021.
2. Metcalf, Eric. “What Are Phytonutrients? Types and Food Sources.” WebMD, 27 October 2020, https://www.webmd.com/diet/guide/phytonutrients-faq.
3. Minich, Deanna M. “A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow.”” NCBI, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7770496/.

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