Red
The red pigment found in fruits and vegetables that is linked to prostate and heart health is called
What is lycopene.
This vegetable is high in beta-carotene, a phytochemical converted into vitamin A to support vision.
What is a carrot.
Yellow fruits and vegetables often contain these two key plant compounds which can improve heart and eye health and support immune function.
What are vitamin C and flavanoids.
This leafy green is high in folate and lutein, supporting brain and eye health.
What is spinach.
Blue and purple foods get their color from this antioxidant compound that also benefits mental health due to their antioxidant and anti inflammatory properties.
What are anthocyanins.
This leafy green is often used in salads, or lightly cooked, and is part of the cruciferous (or brassica) family.
What is arugula.
These tart red berries support urinary tract health and offer antioxidant protection.
What are cranberries.
This fruit with soft orange flesh supports skin health and may help protect brain cells from oxidative damage.
What is cantaloupe.
This tropical yellow fruit contains digestive enzymes and antioxidants that help with inflammation.
What is papaya.
This cruciferous green helps with cellular protection and has compounds linked to lower cancer risk.
What is broccoli.
This small blue fruit is especially rich in anthocyanins, and is often eaten at breakfast or in smoothies.
What is blueberry.
What is quercetin.
This juicy summer fruit contains lycopene and may help reduce inflammation and oxidative stress
What is watermelon.
This starchy root veggie helps support eye and immune health.
What is sweet potato.
These bright veggies contain vitamin C and flavonoids, which may support mental clarity.
What are yellow bell peppers.
This hearty green is packed with folate and may support mood regulation.
What is kale. (Or collard greens, although they have less folate, but more choline - also important for neurotransmitter function.)
This purple vegetable is in vitamin C, supporting both heart health and cognitive function, and is often found shredded in slaw or salad kits.
What is red cabbage.
This purple root vegetable contains betaine, which can improve heart health, liver function, athletic performance, and mental health.
What is beet root (and beet greens, swiss chard, too).
This red-pink citrus fruit provides vitamin C and supports skin and immune health.
What is pink grapefruit.
This fall favorite supports healthy skin and contains mood-regulating nutrients (tryptophan, B vitamins and magnesium).
What is pumpkin.
This juicy fruit is a natural source of hydration and mood-supporting nutrients.
What is a peach.
This aromatic white bulb contains allicin, developed when chopped cloves are allowed to sit 10-15 minutes before cooking, and may support immune resilience and reduce anxiety.
What is garlic. (allicin also has anticancer properties).
This purple allium contains quercetin, a flavonoid linked to reduced inflammation and improved mood regulation
What is red onion.
Taking high dose supplements of this class of beneficial compounds found at lower doses in foods, can interrupt the body's natural cellular defense mechanisms, especially if taken within two hours of exercise.
What are antioxidants. (Beta carotene and lung cancer study stopped early!)
This red-hued fruit is sweet and hydrating, and may boost mood thanks to its antioxidant content.
What is strawberry.
This orange fruit contains beta-carotene and vitamin C, supporting immunity and B vitamins supporting energy metabolism.
What is apricot.
Yellow foods often contain this nutrient that supports collagen production and emotional regulation (by acting as a cofactor in producing neurotransmitters).
What is vitamin C.
This vegetable contains several phytonutrients that act as powerful antioxidants to protect cells from damage and reduce inflammation and is often chopped finely to create a substitute for rice.
What is cauliflower. (glucosinolates, sulforophane, and phenolic acids)
These small tart fruits are high in antioxidants that support brain and immune function, and are often made into a medicinal tea or syrup.
What are elderberries.
This plant compound found abundantly in broccoli sprouts (but not the extract) can switch on our cells' natural detoxification processes and improve gut microbiome, even if taken every two to three days at the correct dose.
What is sulforophane.