By Dena McDowell, MS, RD

Perhaps you have heard of the term phytochemical. However, you may not know what it means or why you need it. Simply put, phytochemicals are naturally present substances found in fruits and vegetables. While these non-nutritive plant chemicals are not essential for our bodies, consumption is very important as they can help ward off certain types of cancers and lower the risk of heart disease.

Food: The Best Source of Phytochemicals

There are more than 1000 phytochemicals found in food sources. These chemicals act as antioxidants, phytoestrogens, enzyme aids, and serve as antibacterial functions. According to both the American Heart Association and the National Cancer Institute (NCI), it is important to eat whole foods to get the maximum benefit of phytochemicals. Scientists know that phytochemicals work with the vitamins, minerals, and fiber in foods to synergistically protect against aging, heart disease, and cancer. Taking a supplement is not recommended to get these powerful chemicals into your body.

Eat 5 to 9 Servings of Fruits and Vegetables Everyday

A recommended daily amount of phytochemicals has not been established. However, the NCI recommends striving for at least 5 to 9 servings of fruits or vegetables a day to get adequate amounts of these important chemicals as well as other vitamins, minerals, and fiber.

Serving sizes for fruits and vegetables include:

• 1 cup of 100% natural fruit or vegetable juice
• 1 cup of cut up fruit or vegetables
• 2 cups of leafy greens
• 1/2 cup of dried fruit.

Whenever possible, choose darker colored fruits and vegetables to maximize the phytochemical content. Follow the chart below to eat according to the rainbow:

Phytochemicals and the Rainbow of Color

Color	Foods	Phytochemicals	Health Benefits
Red	Strawberries, raspberries, red apples, blood oranges, cherries, red pears, pomegranates, watermelon, red pepper, radishes, red potatoes, rhubarb, tomatoes	Anthocyanidins, flavonols, flavones, proanthocyanidins, Ellagic acid, resveratrol	Protects against heart disease and certain cancers. Aids in memory and urinary tract function.
Yellow & Orange	Yellow apples, citrus fruits, peaches, apricots, carrots, sweet potatoes, butternut squash, summer and winter squash, yellow pears, pumpkin, yellow tomatoes, cantaloupe, lemon, mangoes, papaya, pineapple, tangerines	Flavonols, Flavonones, Alpha-Carotene, Beta-Carotene, Zeaxanthin	Protects against heart disease and certain cancers. Boosts immune system.
Green	Lettuce, kiwis, broccoli, green pears, green grapes, green beans, avocados, honeydew, limes, green peppers, sugar snap peas, peas, spinach, cucumbers, zucchini, Brussel sprouts, artichokes, leeks, green onions	Flavones, flavonanones, flavonols, Beta-carotene, lutein, zeaxathin, indoles, isothiocyanates, organosulfur compounds	Reduces risk of certain cancers. Improves vision and helps build bones and teeth.
Blue & Purple	Plums, blueberries, blackberries, black currants, purple grapes, eggplant, raisins, purple cabbage	Flavonols, anthocyanidins, proanthocyanidins, Ellagic acid, resveratrol	Reduces risk of certain cancers. Protects urinary tract from infection. Helps memory and reduces free radical damage during aging process.
White	Cauliflower, onions, garlic, kohlrabi, bananas, brown pears, white peaches, white nectarines, mushrooms, potatoes, shallots, white corn, soy products	Flavonols, flavonanones, indoles, isocyanates, organosulfur compounds	Protects against heart disease and certain types of cancer. May reduce cholesterol levels. Soy produces estrogenic effect; helpful to reduce hot flashes during menopause.

For further information on the correlation between food and color see the following articles on TheDietChannel: Eat A Rainbow, Part 1, Part 2, Part 3 and Part 4.