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    Phytonutrient Spectrum Foods

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    joycechicago
    The document categorizes foods into different colors based on their phytonutrient content and the associated health benefits. It lists foods in red, orange, yellow, green, blue/purple/black, and white/tan/brown categories and some of the main health benefits of phytonutrients in each color category such as anti-cancer properties, heart health, anti-inflammatory effects, and cognitive benefits.

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    Phytonutrient Spectrum Foods

    Uploaded by

    joycechicago
    145 views1 page
    The document categorizes foods into different colors based on their phytonutrient content and the associated health benefits. It lists foods in red, orange, yellow, green, blue/purple/black, and white/tan/brown categories and some of the main health benefits of phytonutrients in each color category such as anti-cancer properties, heart health, anti-inflammatory effects, and cognitive benefits.

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    The document categorizes foods into different colors based on their phytonutrient content and the associated health benefits. It lists foods in red, orange, yellow, green, blue/purple/black, and white/tan/brown categories and some of the main health benefits of phytonutrients in each color category such as anti-cancer properties, heart health, anti-inflammatory effects, and cognitive benefits.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    145 views1 page

    Phytonutrient Spectrum Foods

    Uploaded by

    joycechicago
    The document categorizes foods into different colors based on their phytonutrient content and the associated health benefits. It lists foods in red, orange, yellow, green, blue/purple/black, and white/tan/brown categories and some of the main health benefits of phytonutrients in each color category such as anti-cancer properties, heart health, anti-inflammatory effects, and cognitive benefits.

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    Phytonutrient Spectrum Foods

    RED
    Foods Cranberries Pomegranate Rhubarb Benefits Gastrointestinal health
    Apples Cherries Potatoes Rooibos tea Anti-cancer Heart health
    Beans (adzuki, Grapefruit (pink) Radicchio Tomato Anti-inflammatory Hormone health
    kidney, red) Goji berries Radishes Watermelon Cell protection Liver health
    Beets Grapes Raspberries
    Bell peppers Onions Strawberries
    Blood oranges Plums Sweet red peppers

    ORANGE
    Foods Mango Pumpkin Tangerines Benefits Reduced mortality
    Apricots Nectarine Squash (acorn, Tumeric root Anti-cancer Reproductive health
    Bell peppers Orange buttercup, butternut, Yams Anti-bacterial Skin health
    Cantaloupe Papaya winter) Immune health Source of vitamin A
    Carrots Persimmons Sweet potato Cell protection

    YELLOW
    Foods Bell peppers Lemon Starfruit Benefits Eye health
    Apple Corn Millet Succotash Anti-cancer Heart health
    Asian pears Corn-on-the-cob Pineapple Summer squash Anti-inflammatory Skin health
    Banana Ginger root Cell protection Vascular health
    Cognition

    GREEN
    Foods Bok choy Green peas Okra Benefits
    Apples Broccoli Green tea Olives Anti-cancer Skin health
    Artichoke Broccolini Greens (arugula, beet, Pears Anti-inflammatory Hormone balance
    Asparagus Brussels sprouts chard/swiss chard, Snow peas Brain health Heart health
    Avocado Cabbage collard, dandelion, Watercress Cell protection Liver health
    Bamboo sprouts Celery kale, lettuce, mustard, Zucchini
    Bean sprouts Cucumbers spinach, turnip)
    Bell peppers Edamame/Soy beans Limes
    Bitter melon Green beans

    BLUE/PURPLE/BLACK
    Foods Cabbage Grapes Prunes Benefits Cognitive health
    Bell peppers Carrots Kale Raisins Anti-cancer Heart health
    Berries (blue, black, Cauliflower Olives Rice (black Anti-inflammator Liver health
    boysenberries, Eggplant Plums or purple) Cell protection
    huckleberries, Figs Potatoes
    marionberries)

    WHITE/TAN/BROWN
    Foods Dates Mushrooms Shallots Benefits Heart health
    Apples Garlic Nuts (almonds, cashews, Soy Anti-cancer Hormone health
    Applesauce Ginger pecans, walnuts) Tahini Anti-microbial Liver health
    Bean dips Jicama Onions Tea (black, white) Cell protection
    Cauliflower Legumes (chickpeas, Pears Whole grains Gastrointestinal
    Cocoa dried beans or peas, Sauerkraut (barley, brown, rice, health
    Coconut hummus, lentils, Seeds (flax, hemp, oat, quinoa, rye,
    Coffee peanuts, refried beans/ pumpkin, sesame, spelt, wheat)
    low-fat) sunflower)

    Version 3 © 2015 The Institute for Functional Medicine

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