Phytonutrients: Why We Should Eat the Rainbow

07.03.2024 - 13:09 / hgic.clemson.edu

Have you ever wondered where plants, including fruits and vegetables, get their vibrant colors? Well, the answer is from phytonutrients! Phytonutrients (also known as phytochemicals) are compounds produced by plants that provide health benefits to our bodies and are displayed through a plant’s pigment. Phytonutrients contribute to not only a plant’s appearance, but also their taste, smell, and immune system. These compounds strengthen the plant’s immune system by protecting it from dangers such as sun damage and disease. While phytonutrients are beneficial to keeping plants healthy, when consumed by humans through a varied diet, these compounds may also aid in keeping us healthy too. Let’s explore the potential health benefits that each phytonutrient has to offer through their distinct hues.

The phytonutrient group carotenoids are responsible for the bold colors in some fruits and vegetables, including those that are red. The carotenoid subgroup in red produce is called lycopene. Regular consumption of lycopene may help protect against heart disease, lung disease, prostate cancer, and sun-related skin damage. Good examples to include in your diet are strawberries, tomatoes, watermelon, and red peppers.

The carotenoid subgroup beta-carotene is responsible for the bright pigments in orange and yellow produce. This phytonutrient found in pumpkins, sweet potatoes, carrots, and pineapples has been shown to have a positive impact on human immune systems and eye health.

The carotenoid lutein, found in leafy green vegetables such as lettuce, spinach, and kale, has been found to be essential for eye health and vision. Cruciferous green vegetables such as broccoli, Brussels sprouts, and cabbage contain the phytonutrient