One of the simplest approaches you can take to improve your wellbeing is to eat through color. When you fill your diet with richly pigmented plant foods like fruits, vegetables, herbs and spices; you’re maximizing your intake of super foods.

Herbs and spices are full of protective phytochemicals or naturally occurring, potent plant antioxidants that are so important for good health. Most people think of herbs and spices as purely adding flavor, but they offer much more than that. In fact one serving of herbs has a similar antioxidant level to a serving of most vegetables!

When Gourmet Garden fresh herb pastes are added to a salad dressing they more than double the antioxidant capacity of that salad. So start by experimenting slowly with lots of different colored herbs and spices, salads, fruits and vegetables, as well as legumes and wholegrains. Whenever you plan a meal aim to include as many colors as possible, and don’t forget to encourage the kids in your family to put “rainbows” on their plate too.

Here are some color-coded suggestions to get you started: 

 

Red Foods

 

Red pigments in food include the phytochemical lycopene which have heart, prostate and brain benefits.

Check out > Tomato, radish, berries, cherries, persimmon, apples, rhubarb, eggplant, salmon, ocean trout, sardines, lean beef, lamb, quail, red wine, red bell peppers and chili pepper.

 

 

 

Green Foods

 

Green phytochemicals include isothiocyanates which help protect cells from damage and quercetin and catechins which may strengthen the immune system and benefit the heart.

Check out > Spinach, lettuce, asparagus, broccoli, brussels sprouts, bok choy, beans, avocado, apples, kiwi fruit and herbs such as rosemary, oregano, basil, cilantro, dill, mint and parsley.

 

 

 

Yellow/Orange Foods

 

Provide phytochemicals such as alpha and beta carotene (vitamin A) are important for heart health, cell function and reproductive health, other caretenoids such as lutein and zeaxanthin for eye health.

Check out > Citrus fruits, pumpkin, sweet potato, corn, carrots, eggs, polenta, apricots, cantaloupe, bananas, gold kiwifruit, ginger, honey, oysters, oils and lemongrass.

 

 

 

Brown Foods

 

Provide phytochemcials such as phyto-oestrogens which may help relieve menopause symptoms and phenols which are believed to be beneficial for cardiovascular and brain health

Check out > Grains (wheat, oats, rye, barley, rice, corn, linseed), mushrooms, breads, dried fruit, legumes, coffee, chocolate, nuts and spices.

 

 

 

White Foods

 

Provide phytochemcials such allicin in garlic (also onions & chives) which may be beneficial for immunity and heart health.

Check out > Dairy products, oats, onions, rice, cauliflower, potatoes, lychees, custard apples, coconut, chicken, white fish, white wine, tofu, pasta, salt, sugar and garlic.