Colorful Nutrition

The consumption of a diverse array of plant-derived, "colorful" foods encompasses a spectrum of naturally occurring compounds. Among these constituents, polyphenols represent a particularly abundant and structurally varied class. In this article, we briefly detail some examples of bioactive compounds, including polyphenols, which are naturally occurring in certain foods.

Red:

1. Red Apples - Naturally contain anthocyanins, flavonols, and quercetin.

2. Tomatoes - Naturally contain lycopene.

3. Red Grapes - Naturally contain resveratrol and anthocyanins.

4. Raspberries - Naturally contain anthocyanins and ellagic acid.

Orange:

1. Carrots - Naturally contain beta-carotene and other carotenoids.

2. Sweet Potatoes - Naturally contain beta-carotene.

3. Oranges - Naturally contain hesperidin and naringenin.

Yellow:

1. Bananas - Naturally contain catechins, epicatechins, and dopamine.

2. Pineapples - Naturally contain bromelain and flavonoids.

3. Yellow Bell Peppers - Naturally contain quercetin and luteolin.

Green:

1. Broccoli - Naturally contains sulforaphane and quercetin.

2. Spinach - Naturally contains epicatechins and lutein.

3. Green Tea - Naturally contains epigallocatechin gallate (EGCG) and catechins.

4. Kiwifruit - Naturally contains quercetin and catechins.

Blue/Purple:

1. Blueberries - Naturally contain anthocyanins and resveratrol.

2. Blackberries - Naturally contain anthocyanins and ellagic acid.

3. Eggplant - Naturally contains nasunin and delphinidin.

White:

1. Garlic - Naturally contains allicin and quercetin.

2. Onions - Naturally contain quercetin and kaempferol.

3. Cauliflower - Naturally contains glucosinolates and sulforaphane.

4. Ginger - Naturally contains gingerol.

This list is not exhaustive.