Consuming a diet rich in phytonutrients

To ensure that the diet is rich in phytonutrients, eat a wide variety of plant foods, consume 8-10 portions of vegetables and fruit each day, choose organic foods when possible – studies show organic plant foods contain higher levels of phytonutrients ¹, and eat a rainbow selection of vegetables and fruit.

A rainbow selection of vegetables and fruit

Red

• Apples (red)
• Cherries
• Cranberries
• Grapefruit (pink)Grapes (red)
• Peppers (red)
• Plums (red)
• Radishes
• Raspberries
• Strawberries
• Tomatoes
• Watermelon

Dark green

• Asparagus
• Broccoli
• Brussels sprouts
• Chard
• Cucumber
• Green beans
• Kale
• Lettuce (dark green)
• Peas
• Peppers (green)
• Rocket
• Savoy cabbage
• Spinach
• Spring greens
• Watercress

Yellow and light green

• Apples (green)
• Avocado
• Bananas
• Cabbage (white)
• Cauliflower
• Celery
• Fennel
• Grapes (green)
• Kiwi fruit
• Lemons
• Lettuce (light green)
• Limes
• Onions
• Pears
• Peppers (yellow)
• Pineapple
• Squash (yellow)

Orange

• Apricots
• Butternut squash
• Carrots
• Mango
• Oranges
• Papaya
• Peppers (orange)
• Pumpkin
• Sweet potatoes
• Yams

Purple

• Aubergine
• Beetroot
• Blackberries
• Blueberries
• Cabbage (red)
• Cherries
• Currants
• Grapes (purple)
• Onions (red)
• Plums (purple)
• Prunes

Some of the information on this page has been adapted from extracts taken from the book ‘How to Prevent and Treat Cancer with Natural Medicine’ ².

<<What are phytonutrients?

References

1. Worthington V. Nutritional quality of organic versus conventional fruits, vegetables and grains. Jn Alt Comp Med. 2001; 7 (2): 161-73.
2. Brandt K, Molgaard JP. Organic agriculture: does it enhance or reduce the nutritional value of plant foods?. Jn Sci Food Agr. 2001; 81924-31.