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Rainbow Foods: Enjoy Your Phytochemicals!


While the blue in blueberries might help to signal what nutrients are present in this fruit, there are many more beneficial phytochemicals that are colorless as well. In fact, the largest class of phytochemicals, called “flavonoids,” is, for the most, part colorless.

Health benefits: Flavonoids work as powerful antioxidants that may help the body to counteract free-radical formation.

According to Produce for Better Health Foundation (PBH), there are more than 4,000 different flavonoids:


-myricetin (in berries, grapes, parsley, and spinach)

-quercetin (in onions, apples, broccoli, cranberries, and grapes)


-apigenin (in celery, lettuce, and parsley)

-luteolin (in beets, bell peppers, and Brussels sprouts)


-hesperetin and naringenin (both in citrus fruits and juices)


-catechin (in tea, red wine, and dark chocolate)

-epicatechin, gallate, epigallocatechin, and epigallocatechin gallate (in teas, fruits, and legumes)

Anthocyanidins: (in blue/purple and red fruits and vegetables)
As we continue to learn more about phytochemicals, the list of health benefits is sure to grow!

The beauty of a plant-based diet is that it is not only good for the planet, our fellow animals, and us, but it is also filled with bright, beautiful fresh fruit and veggies that tantalize the eye and attract the taste buds. So dig in and enjoy!


Related Stories:
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Read more: Aging, All recipes, Basics, Conscious Consumer, Diet & Nutrition, Eating for Health, Food, General Health, Health, News & Issues, Raw, Vegan, Vegetarian, Women's Health, , , , , , , , , , , ,

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Alisa Rutherford-Fortunati

Gentle World is a vegan intentional community and non-profit organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. For more information about vegan food and other aspects of a vegan lifestyle, visit the Gentle World website and subscribe to our monthly newsletter.


+ add your own
12:31AM PST on Feb 26, 2014

variety is definitely the spice of life!

4:00PM PST on Jan 7, 2014

very informative! thanks for sharing!

8:39AM PST on Feb 12, 2013


5:57AM PST on Jan 27, 2013

Thank you Alisa, for Sharing this!

5:38PM PDT on Aug 29, 2012

thanks, great info on the power of foods.

1:17PM PDT on Aug 28, 2012

I tend to eat a lot of colorful foods, but it is interesting to actually see why we should eat them, besides the fact that someone said to. Thanks!

8:25PM PDT on Aug 27, 2012

I love the rainbow of colours that we can eat. However, for example, brocolli is one of the main sources of magnesium but the soil in Australia is severaly depeleted of this mineral. To have an adequate intake, even if you consume almonds and other sources every day, you'd need so large a quantity that the calorific value would exceed your daily requirements. So - obesity or supplements? Your choice!

4:53AM PDT on Aug 27, 2012

great article

3:26PM PDT on Aug 26, 2012


2:02PM PDT on Aug 26, 2012

Thanks, I also say that a meal needs to be colorful. Not only for the health factor, but for the aesthetic factor.

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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