6 Awesome Groups of Phytonutrients in Fruits and Vegetables By Color

By on April 13, 2015

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Living foods-fruits and vegetables- are powerful sources of phytonutrients which are essential for optimum health, phytonutrients are biologically active substances that give plans color, flavor, smell and ability to resist diseases. They are very beneficial for the health of the body. Phytonutrients are so many that they cannot all be identified. Phytonutrients contain natural antioxidants that protect these plants from free radicals.

In man, due to the presence of antioxidants in phytonutrients, the consumption are associated with reduced rates of different forms of cancers, protection against heart diseases, and inhibiting the progress of dementia and other age rlated cognitive decline. They increase longevity, reduce the risk of chronic disease, and protect against cataracts and macular degeneration. Phytonutrients fortifies and save one from a lot of diseases.

One of the simple ways of grouping phytonutrients is according to color, each group possesses it's distinct protective benefits, it is essential to include all these and eat a variety of foods to gain the necessary protection the body needs. Lets delve into the 6 groups by color:


1. Red

This group contain a powerful carotenoid called lycopene, which much beta than beta-carotene. Lycopene is the pigment responsible for the red color, and it is seen to prevent heart disease and prostate cancer. Examples are tomatoes, watermelon, guava, and red grapefruit.

2. Red to purple

Blueberries,blackberries,raspberries,grapes,eggplant,redcabbage, hawthornberries contain a powerful flavonoids known as anthocyanidin, anthocyanidin is seen to contain more than the antioxidant activity of Vitamin C and Vitamin E.

Pine bark, grape seeds, grape skins, bilberry ad cranberry contain another flavonoid called proanthocyanidin which helps to maintain skin elasticity, blood vessels, and prevent wrinkles.

Another flavonoid, resveratrol is found in red grape skin and seeds. It helps to inhibit the development of cancer, prevents blood clot, helps to raise good cholesterol and promotes longevity.

3. Orange

mangoes, carrots, cantaloupes, pumpkin, sweet potatoes, yams, squash, apricots and other orange colored fruits and vegetables contain high amounts of carotenoids. Carotenoid helps to prevent cancer and heart diseases. It is seen that the more orange a fruit or vegetable is, the higher the concentration of provitamin, provitamin is a type of carotenoid that can be converted into Vitamin A. this group are also high in beta-carotene.orange1

4. Orange to yellow

Oranges, tangerines, lemons, limes, yellow grapefruit, pawpaw, pineapple and nectarines are rich in Vitamin C and citrus bioflavonoids, they help protect against free radical damage. Citrus bioflavonoids increases intracellular levels of Vitamin, strengthen blood vessels, and maintain collagen that form tendons, cartilage and ligaments. This group prevent against allergies, inflammation, and bruising.

5. Yellow to green

Spinach, kale, collard greens, mustard greens, turnip greens, romaine lettuce, leeks and peas are rich in lutein and zeaxanthin. Lutein helps to reduce the risk of macular degeneration, which causes blindness in old age. It protects the lens of the eye form sunlight damage, thereby slowing down the development of cataracts.


6. Green

Broccoli, cabbage, Brussel sprouts, cauliflower, watercress, bok choy, kale, collard greens and mustard greens are called cruciferous vegetables. They fight cancer because they contain phytonutrients with anti-cancer properties than any other family of vegetables. Cabbage is proofed to lower rates of cancers of the breast, prostate, and colon. Broccoli sprouts have the highest concentration of protective phytonutrients. Young broccoli sprouts are seen to contain as much as fifty times more phytonutrients than mature ones.

7. White to green

Onions, green tea and garlic contain powerful phytonutrients. Onion contain the flavonoid quercetin which has an anti-inflammatory, antiviral, and anticancer properties. The components of garlic prevent cancer form developing, inhibits the formation of nitrosamines which are compounds formed during digestion, garlic has antimicrobial activity against bacteria, viruses, fungi, and parasites. Garlic also has cholesterol and high blood pressure lowering capacity, it helps to prevent blood clot. Green tea has polyphenols which helps to reduce the risk of cancers of the stomach, small intestines, colon, pancreas, lungs and breast. Green tea more powerful than Vitamin E and C in multiple times. It provides antioxidants for the repair of damaged DNA, and activate detoxication enzymes in the liver.

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