Today I am transplanting my tomatoes out into the garden beds I prepared on Tuesday. Tomatoes are packed full of nutrients. The red color of the fruits tells me what kind of phytonutrients they contain. I’ll summarize the nutrients associated with each color of the plant rainbow below:
Red Fruits like Pomegranate and Vegetables such as tomatoes, red peppers, red onions, are rich in vitamins including Lycopene, which protects us from germs, prostate cancer and age-related macular degeneration. Red grapes contain resveratrol, a cell protecting nutrient that keeps us young and healthy.
Orange and Yellow Vegetables and fruits contain beta carotene, quercetin, Vitamin A and Vitamin C. These are anti-infective and anti-inflammatory nutrients that help keep us from catching colds and flu, as well as preventing heart disease, arthritis and allergies. Squash, onions, lemons, corn, peppers and pumpkins are a few tasty examples.
Green Vegetables contain sulphur, magnesium and other minerals, fiber, and anti-cancer phytonutrients such as Diindolylmethanel (DIM), especially rich in broccoli. Sulphur compounds aid the liver in processing and removing toxins from the body and help repair cartilage and connective tissue. Fiber helps keep you regular and moderates blood sugar level. Magnesium relaxes muscles and prevents heart problems. Brassicas, salad greens, peas, artichokes, asparagus and other green veggies should therefore be a large part of everyone’s daily diet.
Blue and Purple Fruits and Vegetables are rich in anthocyandins and other bio-flavonoids, which protect the blood vessels and heart. These anti-oxidant nutrients also protect cells from being damaged by the sun and other exposures and keep our brains nourished and memories strong. Supporting the blood vessels is great for speeding up healing from injuries, diabetes, varicose veins, easy bruising and allergy prevention. Blueberries, purple cabbage, black beans, currants, raspberries, purple potatoes and peppers are delicious foods that we can feel good about eating.
Food is naturopathic medicine that is a pleasure to take. Enjoy a rainbow of fresh produce every day for a long and happy life.
Maragaret Philhower, ND
