Table 3.
Select foods, their (phyto)nutrient profile, and health benefits.
| Color | Food | Some food formats researched | Basic (phyto)nutrient profile | Researched health benefits |
|---|---|---|---|---|
| Red | Tomatoes | Juice, powder, raw, sauce (prepared with and without oil) | Carotenoids (e.g., lycopene), flavonoids, vitamin C | (i) Reduction in inflammatory markers (ii) Reduction in postprandial inflammation (iii) Improvement in lipid markers |
|
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| Red | Strawberries | Freeze-dried as beverage | Polyphenols (flavonoids, phenolic acids, tannins), vitamin C | (i) Reduction in postprandial inflammation (ii) Reduction in pain due to osteoarthritis |
|
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| Red | Beets | Cooked, raw juice | Betalains | (i) Reduction in inflammatory markers |
|
| ||||
| Orange | Wild yam | Cooked | Phytoestrogens | (i) Increase in estrogen and estrogen metabolites (ii) Phytoestrogenic activity |
|
| ||||
| Orange | Carrots | Not specified | Alpha- and beta-carotene | (i) Decrease in rate of breast and prostate cancer (ii) Phytoestrogenic activity (iii) Association with estrogen metabolism |
|
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| Orange | Orange fruits | Not specified | Bioflavonoids, beta-carotene, beta-cryptoxanthin | (i) Delay in ovarian senescence (ii) Lower risk for endometriosis |
|
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| Yellow | Ginger | Standardized extract | Gingerols, shogaols | (i) Decrease in nausea (ii) Increase in gastric emptying |
|
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| Yellow | Citrus (lemons) | Juice, raw | Hesperidin, nobiletin, rutin, vitamin C | (i) Protective against gastric ulcer (ii) Antidiabetic (iii) Reduction in glycemic impact |
|
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| Yellow | Pineapple | Juice | Bromelain, serotonin | (i) Enzymatic activity |
|
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| Yellow | Bananas | Raw | Prebiotic fiber, serotonin | (i) Increase in bifidobacteria (ii) Reduction in bloating |
|
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| Green | Leafy greens | Raw, spinach | Chlorophyll, folate, nitrates, phylloquinone | (i) Reduction in blood pressure (ii) Increase in nitric oxide (iii) Increase in blood flow |
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| Green | Cruciferous vegetables | Not specified | Glucosinolates, isothiocyanates, sulforaphane | (i) Antioxidant action (ii) Reduction in platelet aggregation (iii) Reduction in thrombus formation |
|
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| Blue-purple | Concord grape juice | Juice | Phenolic acids, stilbenes, anthocyanins, proanthocyanins | (i) Improvement in spatial memory and performance (ii) Improvement in reaction time on attention (iii) Increase in calm ratings |
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| Blue-purple | Blueberries | Beverage, freeze-dried, raw | Flavonoids, procyanidins (monomeric and oligomeric form), flavonols (i.e., kaempferol, quercetin, myricetin), phenolic acids (mainly hydroxycinnamic acids), derivatives of stilbenes | (i) Improvement in measures of cognition (ii) Benefit to mood (iii) Improvement in neuroplasticity |
This table provides a summary of certain foods and accompanying animal and/or clinical research studies as discussed in this review article. Details on the studies can be found in the respective color section in the text.