Unlock the power of yellow foods
Did you know that the colors of plant foods reflect the diverse array of phytonutrients they contain? Yep, the pigments that we see as color are actually made up of powerful nutrients that enhance health. And each color holds unique compounds. Yellow foods, for example, contain lutein, rutin and zeaxanthin, whereas red foods have higher amounts of lycopene and your probably already know that carrots contain carotene, and so do papayas, and other orange foods.
So you can see why it’s important to incorporate every color of the rainbow into your diet, so you get all the phytonutrients and ALL the health benefits.
This article is going to focus on the sunny side of the spectrum. Lately I’ve been getting plenty of beautiful yellow foods, especially at breakfast. Here in Fiji, tropical fruits are widely available,super fresh and cheap. So our breakfasts are usually eggs with tropical fruit. Pictured here, paired with lady finger bananas (the best banana in my opinion) and pineapple. Papaya, passionfruit and mangoes have also been on the breakfast menu…yum!
First up, check out these powerhouse compounds found in yellow food:
🌟 Lutein: This yellow pigment plays a crucial role in promoting eye health, protecting against age-related macular degeneration, and reducing the risk of cataracts. Its antioxidant properties also contribute to skin health and offer potential benefits for cognition and heart health.
🌟 Rutin: Known for its anti-inflammatory and antioxidant properties, rutin supports vascular health by strengthening blood vessels and reducing the risk of chronic conditions like heart disease. Plus, rutin exhibits potential anti-cancer properties and improves skin health.
🌟 Zeaxanthin: Like lutein, is vital for maintaining healthy eyesight. It also demonstrates antioxidant and anti-inflammatory effects, contributing to overall cell protection and supporting vascular health.
The Benefits of Yellow Food:
ANTI-CANCER: The combination of phytonutrients found in yellow foods helps combat oxidative stress, protect DNA integrity, and inhibit the growth of cancer cells.
ANTI-INFLAMMATORY: The powerful antioxidants present in yellow foods help reduce inflammation in the body, playing a crucial role in preventing chronic disease.
CELL PROTECTION: The phytonutrients in yellow produce sheild our cells from damage caused by free radicals and oxidative stress.
COGNITION: Certain compounds found in yellow fruits and vegetables may contribute to brain health and cognitive function, potentially improving memory and supporting overall brain health.
EYE HEALTH: Lutein, zeaxanthin, and other nutrients present in yellow foods are essential for maintaining healthy vision and protecting against age-related eye diseases.
HEART HEALTH: The anti-inflammatory and antioxidant properties of yellow food help reduce the risk of cardiovascular diseases, promoting a healthy heart and optimal vascular function.
SKIN HEALTH: The combined effects of phytonutrients found in yellow fruits and vegetables contribute to healthy skin, providing protection against oxidative damage and supporting a radiant complexion. Read 3 Tips for healthy skin, from the inside out here.
VASCULAR HEALTH: The unique combination of phytonutrients in yellow produce supports vascular health by strengthening blood vessels, improving circulation, and reducing the risk of cardiovascular conditions.
---✔ Proven Results ---✔Evidence-based approach ---✔Consultations available anywhere in the world ---✔Registered Naturopath & Nutritionist
---✔ Proven Results ---✔Evidence-based approach ---✔Consultations available anywhere in the world ---✔Registered Naturopath & Nutritionist
Examples of nourishing yellow plant foods
SPICES: turmeric, ginger, curry and fenugreek. My golden latte recipe here is a great source of yellow anti-inflammatory spices.
APPLES: Boost heart health and enjoy antioxidants for radiant skin.
ASIAN PEARS: Enhance cardiovascular health and fortify your immune system.
BANANAS: Sustain energy levels and benefit from potassium and fiber.
YELLOW BELL PEPPERS: Support eye health and enjoy anti-inflammatory properties.
CORN: Great source of fiber, antioxidants, and natural sweetness. Polenta in this recipe is a delicious way to increase your yellow-food intake.
LEMONS: Cleanse, refresh, and promote detoxification and skin health.
MILLET: Nourish your body with essential nutrients, supporting heart health and digestion.
PINEAPPLE: Enjoy bromelain's digestive benefits and anti-inflammatory properties, good for improving gut health.
POTATOES: Fuel your body with potassium, vitamin C, and support heart health and immunity.
Don’t forget flowers - calendula petals are a beautiful addition to salads and a great source of phytonutrients.
Other yellow plant foods include: starfruit, ginger root, succotash and summer squash.
Pump up the yellow!
⭐ Spice up your vegetable stir-fries by adding diced yellow bell peppers for a burst of color and added nutrition.
⭐ Enjoy naturally sweet pineapple slices as a delightful and rejuvenating dessert.
⭐ Elevate your morning routine by topping your warm oatmeal cereal with slices of nutritious bananas.
⭐ Enhance veggie stir-fries, such as snap peas, cabbage, and carrots, by adding freshly grated ginger for an aromatic twist.
⭐ Keep a stash of frozen corn kernels on hand to easily add a crunch of yellow goodness to stir-fries, rice, chili, tacos, curries and stews.
⭐ Choose vibrant alternatives like Yukon Gold and French fingerling potatoes instead of starchy white potatoes in your meals.
⭐ Treat yourself to a satisfying snack with thin slices of Golden Delicious apples or Asian pears paired with a smear of almond or cashew nut butter.
⭐ Create a refreshing ginger tea by combining ginger with fresh lemon, infusing your cup with a delightful blend of zing and warmth.
By incorporating these simple tips into your daily routine, you can embrace the vibrancy of yellow foods, enjoy their benefits, and add a splash of color to your meals. Explore the nourishing power of yellow and savor the delightful flavors it brings to your table!
Remember, one-on-one professional guidance is just a click away, book your free discovery call here.
Yours in health,
Camille Hoffman
Naturopath, Nutritionist & Medical Herbalist
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The views and nutrition, naturopathic and herbal recommendations expressed by Camille Hoffman and Hoffman Natural Health’s programs, website, publications and newsletters, do not constitute a practitioner-patient relationship, are not intended to be a substitute for conventional medical service and are for informational purposes only. The statements and content found in these programs, website, publications and newsletters have not been evaluated by the Food and Drug Administration. The treatments described may have known and unknown side effects and health hazards. Each user is solely responsible for their own healthcare choices and decisions. Camille Hoffman advises the website user to discuss these ideas with a healthcare professional or physician before trying them. Camille Hoffman does not accept any responsibility for any positive or adverse effects a person claims to experience, directly or indirectly, from the ideas and contents of this website.