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Eating a variety of healthy, colorful, plant-based foods supplies a range of nutrients. Phytonutrients are naturally-occurring plant compounds that provide plants, fruits, and vegetables their distinct color, delivering to us beneficial plant chemicals, such as carotenoids, flavonoids, and many more. Consuming fruits, vegetables, and other whole foods can reduce risk of many chronic diseases. In my books The Rainbow Diet and Whole Detox, I discuss some of the many benefits to eating the rainbow of colorful foods, along with suggestions and recipes for adding more color to your daily eating. Food diversity may enhance your overall health and well-being by offering an assortment of nutrients.
Eliminate the Phytonutrient Gap
Most Americans are deficient in their fruit and vegetable consumption, according to the U.S. Department of Agriculture (USDA) Dietary Guidelines (2020-2025) and are thereby deficient in phytonutrients. The National Health and Nutrition Examination Survey (NHANES), conducted in 2003-2004 and 2005-2006, reported that “8 out of 10 Americans” do not meet recommended intake of colorful foods, creating a “phytonutrient gap.”
I developed an “eat by color” approach to encourage the consumption of a variety of colorful, plant-based foods, as different food colors provide different nutrients with the accompanying diversity of health benefits. Eliminating the phytonutrient gap by consuming an assortment of colorful, plant-based foods can enhance health and reduce the risk for chronic diseases, such as diabetes, heart disease, neurodegenerative disorders, and oral cancer, and can be used in combination with traditional medical protocols to minimize multidrug resistance in cancer treatment.
Adopting a traditional eating style, filled with fruits, vegetables, tea, and other whole foods, can enhance health and longevity. Some of phytochemical benefits are linked to their protective role against inflammation, hence strengthening immunity.
Enhance Your Immunity
Eating healthy, with an assortment of plant-based, colorful, whole foods, can enhance the immune system by providing the body with adequate nutrients and their respective antioxidant and anti-inflammatory properties. Certain foods are better known for these properties, such as berries and other fruits, avocados, green tea, mushrooms, and more.
Chronic inflammation can tax the immune system, compromising the body’s ability to guard against disease and illness. Researchers reported that eating a variety of fruits and vegetables was associated with lower inflammation. Another study found that increasing consumption of whole fruits and vegetables lowered the risk of prediabetes in adults, in part due to the antioxidant and anti-inflammation role of phytochemicals. Enjoying an assortment of whole foods, including spices, fruits, vegetables, legumes, whole grains, and teas can enhance your immunity.
Engage Your Microbiome
Discussing nutrients, antioxidants, and phytochemicals would not be complete without including the microbiome. An eating plan consisting of a variety of whole, plant-based foods supports the gut microbiome in producing a diverse population of bacteria and other microorganisms needed for overall health. Diet can influence inflammation, which can influence microbiome bacteria. A systemic relationship exists between the microbiome and the body as a whole, affecting illness or health, as well as how the gut interacts with the brain.
A healthy approach to eating that includes fruits, vegetables, teas, and whole grains can increase the diversity of gut microbiota. A review article examined numerous studies of whole grains, finding a positive effect on gut microbiota. In another study, cocoa was found to enhance beneficial and decrease nonbeneficial bacteria, as well as boost immunity and aid anti-inflammation. Other researchers evaluated the impact of an 8-week Mediterranean diet intervention with overweight and obese adults, reporting a positive impact to gut microbiome with reduced inflammation and insulin resistance.
If you plan to incorporate more colorful, plant-based, whole foods into your daily eating, or have food allergies or questions about which foods can best support your health goals, talk to your doctor, nutritionist, dietician, or another member of your healthcare team for personal options based on your individual circumstances.
