Eat From The Rainbow

Each plant food has many different phytochemicals; there are more than 100 phytochemicals in a carrot alone! It’s important to note, though, that there will never be just one vital food ingredient, herb or nutrient that you need to include in your diet for great health benefits. All of these phytochemicals have different functions in the body, and many of them complement one another. Evidence shows that taking phytochemicals in supplement form may not provide the same benefits as eating the whole plant foods, because phytochemicals in supplements may not be as easily absorbed by the body as those from food sources.

So the best way to ensure that you’re getting a variety of phytochemicals and other essential nutrients in your diet is to eat a rainbow of plant-based foods! The fruits and vegetables with deeper and brighter colors or with stronger flavors are often the best sources of phytochemicals. Larger concentrations of phytochemicals are also often found in the skins or peels of fruits and vegetables.

Try to eat different colors of foods throughout the day, and remember to always fill about two-thirds of your plate with plant-based foods!

Phytochemical	Foods	Potential benefit
Carotenoids (beta carotene, lycopene)	Cooked tomatoes, orange squash, carrots, sweet potatoes and green plants, such as broccoli	May inhibit cancer cell growth, reduce risk of cardiovascular disease and boost immunity
Flavonoids	Berries, apples, citrus fruits, soybeans, coffee, tea, walnuts, whole grains	May fight inflammation, decrease damage to DNA and reduce tumor growth
Anthocyanins	Berries	May help lower blood pressure
Isothiocyanates (sulforaphane)	Cruciferous vegetables, such as broccoli, cauliflower and kale	May protect against cancer and cardiovascular disease
Lutein and zeaxanthin	Dark, leafy greens, such as spinach and chard	May promote eye health

https://www.roswellpark.org/cancertalk/201912/health-benefits-phytochemicals-eat-rainbow