We're talking about phytonutrients + antioxidants today. Don't worry - no science pre-reqs required.
Food is complex, intimidating + overwhelming to say the least when it comes to sorting out what to eat, when to eat it, counting calories, micros, macros, or figuring out if you're "going keto", vegan, vegetarian or "organic only".
So, today I'm keeping it simple. Phew!
Today, we're just counting one thing when it comes to our food.
COLORS!
Think rainbow - bright colors of reds, oranges, yellows, greens, blues/purples, indigos, whites…
Why in the heck would you want to count the colors of your food?
First it's important to know: Bright and colorful fruits + veggies are the foods packed with the widest variety of antioxidants + phytonutrients.
Counting colors will ensure you’re getting more fruits + veggies (because “fried” is not a color 🌈).
And more fruits + vegetables means wayyy more opportunity to fight off our biggest enemies - wrinkles, cancer, organ failure, low sex drive, infertility, little energy, and a crappy mood (pick your own order of importance).
Wanna little science behind colors?
Bright and colorful fruits + veggies are the foods packed with the widest variety of antioxidants + phytonutrients.
Antioxidants: A substance that blocks or inhibits destructive oxidation reactions. Examples: Vitamins C + E, minerals selenium and germanium, enzymes catalase and superoxide coenzyme Q10, and some amino acids.
Phytonutrients: Natural chemicals or compounds produced by plants. They keep plants healthy, protecting them from insects and the sun. Phytonutrients also have antioxidant and anti-inflammatory properties that can help support a healthy human body.
Bottomline: The more bright foods - the more fighting chance you have against viruses, diseases, aging, weight gain and the like. Remember - Food is Information.
What's your next bite of food going to tell your body?
Gimme more...
Why else do we want bright foods - like black berries, carrots, peppers, and the rest of food listed below?
We need antioxidants to fight off infection + aging, remember?
The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E.
You’ll find them in foods with purple, blue, red, orange, and yellow hues. Below is a comprehensive list to save/copy.
Beta-carotene + other carotenoids:
apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon
Vitamin C:
berries, broccoli, Brussel sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mango, nectarine, orange, papaya, snow peas, sweet potato, strawberries, tomatoes, and red, green, or yellow peppers
Vitamin E:
avocado, broccoli, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach (boiled), and sunflower seeds
Here's a short list of other goodies rich in antioxidants to help combat our enemies and keep you in tip-top health.
Prunes
Apples
Raisins
Plums
Red grapes
Alfalfa sprouts
Onions
Eggplant
Beans
“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.”
Needless to say, there's a freakin ton of foods out there that have amazing benefits, so to simplify it even further - now that you're up to speed on the nutrients, I'm gonna break down the benefits by color!
SNEAK PEEK!
Next week you're getting a fun sheet on RED foods. Learn how they support your well-being... including a super simple recipe, tips for adding in more of these in your daily meals + a quick reference list to see if red foods are something you may need more than others?? ☝🏼
Did you know red fruits + veggies relate to your physical form - including adrenal glands, blood, bones, DNA, feet, immune system, joints, legs, rectum, muscles, skin + tailbone?? 🤷🏻♀️
Get the full scoop next week!
NOT SURE HOW TO PREPARE ALL THESE VEGGIES WE TALKED ABOUT??
Cooking tip: To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed. Don’t overcook or boil them. And remember, the oil and temperature you cook them with really do matter! Here's your quick reference guide to oil smoke points.
Hint: When in doubt, use avocado oil.
If you’re interested in diving deeper with a fun (slightly woo-woo) approach to eating the rainbow, check out Dr. Deanna Minich, the author of The Rainbow Diet and several other nutritional publications.
I'll be referencing her findings + science-backed research in the coming weeks as we dive deeper into colors + how they can benefit your overall well-being from head to toe (inside and out).
Thank you for continuing to support me + wellthier. Be sure to thank yourself for taking a moment to focus on your most important asset - you.
Remember: Just by paying attention to bringing more color to your plate with the foods listed above, you'll be able to make a lasting impact on your health, mindset + overall well-being.
So, how many colors can you get on your plate today?
With love + gratitude,
Laura