A diet rich in colorful foods may be the key to losing weight and long, healthy life.
As a Certified Nutrition Coach and health-conscious consumer, you are familiar with vitamins, minerals and the basics of nutrition, but are you selecting a variety of nutrient-dense foods for their color?
The color of a food is determined by the plant chemicals (phytochemicals) it contains.
Many of these phytochemicals are potent antioxidants that help your body neutralize oxidative stress and fight disease and premature aging.
Here’s a short list of antioxidants and their respective food colors:
RED
Lycopene is a potent antioxidant found in red and pink fruits. Tomatoes are an excellent source of lycopene.
ORANGE
Orange foods are rich in beta carotenes which are converted into Vitamin A in your body. Vitamin A protects your skin and eyesight as well as supports enzyme production in the liver and sex organs. Carrots, cantaloupe and red and yellow peppers contain alpha and beta carotenes. Oranges, tangerines, papaya, and nectarines are examples of foods high in antioxidants such as Vitamin C and helpful in increasing the health of your connective tissue and mucous membranes.
YELLOW
Lutein and quercetin give foods a yellow color and can help improve vision as well as provide anti-inflammatory support. Foods that contain quercetin include golden delicious apples, citrus fruits, and onions.
YELLOW/GREEN
Includes spinach, turnip greens and avocado. These foods contribute to eye health, consisting of carotenoids lutein and zeaxanthin that are useful in preventing the development of cataracts and macular degeneration.
WHITE/GREEN
Garlic and onions contain allicin, an antiviral, anti-bacterial, and anti-fungal phytochemical.
GREEN
Kale and seaweed are examples of healthy greens. Kale is one of the most nutrient-dense vegetables available, a rich supply of vitamins, minerals, and antioxidants,
BLUE/PURPLE
Blueberries and purple foods contain anthocyanins which improve blood circulation in vision and are among the few antioxidants that cross the blood-brain barrier. Fruits and vegetables that contain anthocyanins include blueberries, cherries, cranberries, eggplant, grapes, and grape juice. These foods also contain powerful antioxidants that reduce your risk of heart disease by inhibiting blood clot formation.
SCARLET
Scarlet foods contain beta-cyanine antioxidants which are anti-anemic and promote improved iron utilization.
The best way to select fruits and vegetables for your healthy diet is to choose from as many available colors of food that you can find.
How You Can Help
If you want to help clients with food, diet, weight management and improving the results of their fitness routines, the Fitness Nutrition Coach course is for you. You will learn about optimal nutrition, including proven techniques for increasing energy, optimal health and decreased dependence on medications. Instantly increase your job and career opportunities with this popular professional credential.
You can become a Certified Personal Fitness Chef and expand your current personal chef business, or add a new profit center for your fitness or wellness business. Many personal chefs cook and coach people in groups to help more people and earn more money per hour. Some chefs provide weekly meal prep service for health-minded customers and athletes.
Check out what it takes to start a career in personal fitness training. This is your most affordable and fastest way to become a highly qualified personal trainer.
NESTA coaching programs are open to anyone with a desire to learn and help others. There are no prerequisites.
That’s it for now.
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