Lovingly Plantbased
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    • About me
  • Why Plant-based?
    • Vegan v. Plant-based
    • Protein >
      • What is protein? >
        • Amino acids
      • How much protein do we need?
      • Examples of plant-based protein meals
      • Plant-based protein and athletes
      • Protein FAQs
    • Health >
      • Sugar: The legal drug
      • Vitamin B12
      • Vitamin D
      • Iron
      • Calcium
      • The benefits of eating raw
    • Phytonutrients >
      • What colour is your food?
      • Isothiocyanates and cruciferous vegetables
    • Dr. T. Colin Campbell
    • No dairy?
  • Mind, body and soul coaching programs
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    • What can EFT be used for? >
      • Motivation
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  • Sprouts and microgreens
    • How to grow sprouts
    • Easy mung bean sprouts
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    • How to grow Wheatgrass >
      • Juicing wheatgrass
  • Recipes
    • Plant milks >
      • Almond milk
      • Amaranth milk
      • Brazil nut milk
      • Buckwheat milk
      • Hazelnut milk
      • Hemp milk
      • Macadamia Nut Milk
      • Quinoa milk
      • Toasted Hazelnut milk
      • Toasted Sesame seed milk
      • Sesame seed milk
    • Dairy-free cheese >
      • Basic Cashew Cream Cheese
      • Roasted Garlic & Red Pepper Cream Cheese
      • Cashew and Spring Onion Cream Cheese
      • Roasted Garlic and Chives Cream Cheese
    • Dairy-free Cultured Cheese >
      • Basic Cultured Cashew Cheese
      • Basic Macadamia Nut Cheese
      • Basic Almond Cheese
      • Cashew Chèvre with Lemon Zest
      • Cashew Boursin
      • Almond Chèvre
      • Lemon Zest Almond Cheese
      • Macadamia and Pear Cheese
    • Raw Vegan Crackers >
      • Sprouted Lentil Crackers
      • Sprouted Black Sesame Crackers
      • Almond and Coconut Crackers
      • Sesame Crackers
      • Coconut & Apple Crackers
      • Spicy Flaxseed Crackers
    • Dips >
      • Zucchini & Hemp Hummus
      • Sweet Potato & Garlic Dip
      • Roasted Cherry Tomato Salsa
      • Spinach & Leek Cashew Dip
      • ​Beetroot, Ginger & Garlic Cashew Dip
      • Chickpea Hummus
      • Raw Parsnip Dip
      • Ginger and Sprouted Sunflower Seed Pâté
    • Dressings
    • Breakfast Ideas >
      • Sorghum, hemp and banana pancakes
      • Carob Amaranth Porridge
      • Apple, Oats, Almond Butter
      • Brown Rice and Apple with Hemp and Brazil nut milk
      • Millet and Buckwheat Blueberry Bread Muffins
      • Sweet Potato & Cinnamon Farinata Pancakes
    • Lunch & dinner ideas >
      • Dhal
      • Chickpea Farinata
      • Potato, onion, zucchini & tomato egg-free frittata
    • Veggie burgers >
      • Sprouted lentil, walnut and brown rice burgers
    • Salads & Raw Food >
      • Cheezy Zucchini Noodles
      • Veggie Rolls
      • Mimi's Street Tacos
      • Crunchy Kale Chips
      • Veggie Nori Rolls
    • Soups >
      • Cauliflower, Red Lentil and Potato Soup
      • Black Bean and Corn Soup
    • Desserts >
      • Chocolate Chickpea Truffles
      • Chocolate Mousse
      • Dark Chocolate, Sweet Potato & Black Bean Brownies
    • Smoothies >
      • Blueberry and Hemp Smoothie
      • Purple Passion
      • Orange Joy Smoothie
      • Sweet and Green Smoothie
      • Pretty & Pink
      • Banana Cacao Surprise
  • How to
    • How to juice
    • How to make Rejuvelac
    • How to make Kombucha
    • How to make Kefir
    • How to make Sauerkraut
    • How to make Kimchi
  • Resources
    • Kitchen makeover
    • Books
    • Videos & Documentaries
  • Blog
  • Contact

What colour is your food?

​

​What colour is your food?

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Blue/purple

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It’s mainly the anthocyanin that gives the food its blue hue. The darker the blue, the higher the phytonutrient content.
 
Key phytonutrients:​ Flavonoids such as anthocyanin and resveratrol.
 
Benefits: Good for the heart, arteries, brain & cognitive health. Fights cancer & supports healthy aging.
 
Food sources: Some of the most powerful antioxidant foods in in this group! Blueberries are an excellent source of phytonutrient dense food, and considered to be one of the best for their antioxidant activity. Other examples are, aubergines/eggplant (with the skin), blackberries, pomegranates, red cabbage, cherries, beetroot.

Red

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​Lycopene is the predominant phytonutrient in this group which gives the food its red colour.
 
Key phytonutrients: Carotenoids such as lycopene, flavonoids such as ellagic acid, anthocyanin and quercetin.
 
Benefits: Antioxidant, protects against certain types of cancer & good for the heart.
 
Food sources: First and foremost, TOMATOES! (Cooked tomatoes have more lycopene than raw) pink grapefruit, watermelon, guava, red pepper, cherries, apricots, are other good sources of lycopene.

Orange/yellow

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​Carotenoids are responsible for this group’s vibrant colour.
 
Key phytonutrients: Carotenoids such as alpha-carotene, beta-carotene, lutein, zeaxanthin.
 
Benefits: Alpha-carotene slows the growth of cancer cells and is a powerful antioxidant. Beta-carotene also acts as an antioxidant, stimulates the immune system and protects the eyes. Lutein protects against macular degeneration.
 
Food sources: Carrots, sweet potatoes, squash, papayas, peaches, cantaloupes, apricots, persimmons, pineapple. Leafy greens are also great sources, even though they are not visibly orange or yellow. The colour is there, it’s just hidden by the green pigment.

Green

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Chlorophyll gives this group its colour. ‘Chloros’ is the Greek word for ‘green’ and ‘phyllon’ is ‘leaf’.
 
Key phytonutrients: Isothiocyanates, sulfurophane, indoles, lutein, zeaxanthin are just a few of the phytochemicals present in green foods.
 
Benefits: Glucosinolates such as isothiocyanates and sulfurophane have been found to protect against breast cancer and stimulate anticancer enzymes. Indoles help prevent abnormal stimulation of oestrogen.
 
Food sources: Kale, broccoli, cabbage, bok choy, Brussels sprouts, spinach, watercress, basically any leafy green.

White

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Not all phytonutrients are visible by colour. Some are noted by their pungent taste or odour.
 
Key phytonutrients: Allylic Sulfides including allicin and S-allyl cysteine are the key phytonutrients in this group.
 
Benefits: Anticancer, immune-enhancing, antifungal, antibiotic, anticlotting, lowers blood pressure, reduces risk of heart disease.
 
Food sources: Onions, garlic, leeks, scallions, shallots, turnips, cauliflower.

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Copyright 2021 Nicki Perkins | www.lovinglyplantbased.com All rights reserved. 
All content, videos and images found on lovinglyplantbased.com may not be reproduced or distributed, unless permitted in writing by Nicki Perkins, lovinglyplantbased.com

​

  • Home
    • Who I am and what I do
    • About me
  • Why Plant-based?
    • Vegan v. Plant-based
    • Protein >
      • What is protein? >
        • Amino acids
      • How much protein do we need?
      • Examples of plant-based protein meals
      • Plant-based protein and athletes
      • Protein FAQs
    • Health >
      • Sugar: The legal drug
      • Vitamin B12
      • Vitamin D
      • Iron
      • Calcium
      • The benefits of eating raw
    • Phytonutrients >
      • What colour is your food?
      • Isothiocyanates and cruciferous vegetables
    • Dr. T. Colin Campbell
    • No dairy?
  • Mind, body and soul coaching programs
  • EFT
    • Rosacea Relief
    • What can EFT be used for? >
      • Motivation
    • EFT resources
    • EFT prices
  • SKINCARE
    • Skincare Shop
  • Sprouts and microgreens
    • How to grow sprouts
    • Easy mung bean sprouts
    • Easy lentil sprouts
    • Tips for successful sprouting
    • How to grow microgreens
    • How to grow Wheatgrass >
      • Juicing wheatgrass
  • Recipes
    • Plant milks >
      • Almond milk
      • Amaranth milk
      • Brazil nut milk
      • Buckwheat milk
      • Hazelnut milk
      • Hemp milk
      • Macadamia Nut Milk
      • Quinoa milk
      • Toasted Hazelnut milk
      • Toasted Sesame seed milk
      • Sesame seed milk
    • Dairy-free cheese >
      • Basic Cashew Cream Cheese
      • Roasted Garlic & Red Pepper Cream Cheese
      • Cashew and Spring Onion Cream Cheese
      • Roasted Garlic and Chives Cream Cheese
    • Dairy-free Cultured Cheese >
      • Basic Cultured Cashew Cheese
      • Basic Macadamia Nut Cheese
      • Basic Almond Cheese
      • Cashew Chèvre with Lemon Zest
      • Cashew Boursin
      • Almond Chèvre
      • Lemon Zest Almond Cheese
      • Macadamia and Pear Cheese
    • Raw Vegan Crackers >
      • Sprouted Lentil Crackers
      • Sprouted Black Sesame Crackers
      • Almond and Coconut Crackers
      • Sesame Crackers
      • Coconut & Apple Crackers
      • Spicy Flaxseed Crackers
    • Dips >
      • Zucchini & Hemp Hummus
      • Sweet Potato & Garlic Dip
      • Roasted Cherry Tomato Salsa
      • Spinach & Leek Cashew Dip
      • ​Beetroot, Ginger & Garlic Cashew Dip
      • Chickpea Hummus
      • Raw Parsnip Dip
      • Ginger and Sprouted Sunflower Seed Pâté
    • Dressings
    • Breakfast Ideas >
      • Sorghum, hemp and banana pancakes
      • Carob Amaranth Porridge
      • Apple, Oats, Almond Butter
      • Brown Rice and Apple with Hemp and Brazil nut milk
      • Millet and Buckwheat Blueberry Bread Muffins
      • Sweet Potato & Cinnamon Farinata Pancakes
    • Lunch & dinner ideas >
      • Dhal
      • Chickpea Farinata
      • Potato, onion, zucchini & tomato egg-free frittata
    • Veggie burgers >
      • Sprouted lentil, walnut and brown rice burgers
    • Salads & Raw Food >
      • Cheezy Zucchini Noodles
      • Veggie Rolls
      • Mimi's Street Tacos
      • Crunchy Kale Chips
      • Veggie Nori Rolls
    • Soups >
      • Cauliflower, Red Lentil and Potato Soup
      • Black Bean and Corn Soup
    • Desserts >
      • Chocolate Chickpea Truffles
      • Chocolate Mousse
      • Dark Chocolate, Sweet Potato & Black Bean Brownies
    • Smoothies >
      • Blueberry and Hemp Smoothie
      • Purple Passion
      • Orange Joy Smoothie
      • Sweet and Green Smoothie
      • Pretty & Pink
      • Banana Cacao Surprise
  • How to
    • How to juice
    • How to make Rejuvelac
    • How to make Kombucha
    • How to make Kefir
    • How to make Sauerkraut
    • How to make Kimchi
  • Resources
    • Kitchen makeover
    • Books
    • Videos & Documentaries
  • Blog
  • Contact