Eating The Rainbow

Most people don’t get enough Phytonutrients, let alone enough vegetables and fruits in general.

But what are Phytonutrients?

Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals. These chemicals help protect plants from germs, fungi, bugs, and other threats.

Along with fruits and vegetables other plant-based foods also contain phytonutrients, such as:

  • Whole grains
  • Nuts
  • Beans
  • Tea

Phytonutrients aren’t essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly.

There are six important phytonutrients:

  • Carotenoids
  • Ellagic acid
  • Flavonoids
  • Resveratrol
  • Glucosinolates
  • Phytoestrogens

In which foods can we find these?
Well, have you ever questioned why fruits and vegetables are a certain colour, and if there are any benefit to them at all?
Different colors typically mean foods have different vitamins and minerals.
The colours decrease our risk of heart disease, osteoperosis, cancer, diabetes and more – hello phytonutrients, now we understand why colour exists!


We can already guess what vegetables and fruits are mostly consumed, that being greens, so let me educate you on how to eat the rest of the rainbow!
Infographics below.

Along with a well rounded intake of vegetables and fruits you can also take multi-vitamins containing phytonutrient, minerals and vitamins. A product that provides these in a natural, non-synthetic way is ‘Multi-Food’ by ATP Science, a health science based company whom have overtime supported my gut issues.


  • Green foods – contain chlorophyll, fibre, luterin, magnesium, calcium, folate, vitaminc C and beta carotene, which inhibit the action of carcinogens and promote healthy bodily function.

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  • Red foods – packed with antioxidants such as vitamin A (beta carotene), vitamin C, manganese, and fiber, making them great for heart health and overall good health, too. Plus, red apples have quercetin, a compound that seems to fight colds, flus, and allergies. And tomatoes, watermelon, and red grapefruit are loaded with lycopene, a compound that’s said to fight cancer.

Screen Shot 2018-10-28 at 5.19.55 pm

  • Orange/ Yellow foods – contain beta-cryptothanxin and carotenoids lutein and zeaxanthin, which support inter cellular communication, prevent heart disease, reduce the risk of cataracts and age related muscular degeneration. More so orange foods contains beta-carotene, zeaxantin, flavenoids, lycopene, potassium and Vitamin C &  B6. These nutrients reduce age related muscular degeneration and the risk of prostrate cancer, lower cholesterol and blood pressure, promote collagen formulation and healthy joints, fight harmful radicals, encourage alkaline balance, repair damanged DNA and work with magnesium and calcium.

Screen Shot 2018-10-28 at 5.20.10 pm

  • White foods -packed with flavonoid guercetin, anti-inflammatory properties, contains photochemical and allium to reduce the risk of cancers, full of fibre, lowers blood cholestrol levels, packed with potassium, selenium, riboflavin, niacin and Vitamin D.

Screen Shot 2018-10-28 at 5.20.23 pm

  • Purple/ Blue foods – contains phytochemicals such as antocyanins and phenolics, which are powerful antiodidancts, which can help reduce the risk of diseases such as cancer, heart disease and Alzheimer’s, improve memory and cell communication and slow the process of ageing.

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