Posted on October 22, 2009

We are used to being told to eat our “greens.” But what about our reds, blues, yellows and oranges?  According to a new report, 78% of Americans are suffering a “phytonutrient” gap, missing out on the disease-fighting benefits of colorful fruits and vegetables.  The most severe gap was found in blue/purple fruits and vegetables – with 88% of Americans falling short. America’s Phytonutrient Report is the first major analysis of fruit and vegetable consumption by color category to calculate a “phytonutrient gap.” Registered physician assistant and health/lifestyle expert Amy Hendel shares some findings from the report along with simple tips to add color to your diet.

Hendel says that America’s Phytonutrient Report by Nutrilite is the first major analysis of fruit and vegetable consumption by color category which revealed a shortage of important “phytonutrients” in our diets. A staggering 8 out of 10 Americans are missing out on the health benefits of a diet rich in colorful fruits and vegetables because they have a “phytonutrient gap.”

Phytonutrients are the compounds that give fruits and vegetables their vibrant reds, yellows, greens and other colors.  They are powerful antioxidants with a wide range of health benefits from promoting healthy eyes to helping prevent heart disease and certain types of cancer. For example, lutein, found in green, leafy vegetables like spinach may promote eye health.  Lycopene, found in red foods like tomatoes and watermelon may help protect against certain types of cancer. Hesperitin, found in yellow and orange citrus fruits such as lemons and oranges, may help maintain immune health. And blue/purple foods like blackberries and blueberries contain phytonutrients that may help keep our brains, hearts and bones healthy.

Hendel recommends getting phytonutrients as well as other important nutrients from “whole foods first” by eating the recommended 5 to 13 servings of fruits and vegetables each day, but many people struggle to meet these recommendations and do not eat enough fruits and vegetables.

If you’re eating mostly beige and brown, it’s time to add color to your meal plan.  Aim for two foods from each of the 5 color categories – green, red, white, blue/purple and orange/yellow – for a total of 10 servings each day.  A few of Hendel’s favorite tips to help fill your phytonutrient gap are:

 1.   Instead of tossing out fruits or veggies that look a bit wilted or bruised, use them. Add chopped vegetables to canned soup. Bake cored apples with a bit of cinnamon, a sprinkle of raisins and lemon zest. Or, perk up a muffin recipe by adding an over-riped banana.

 2.   When baking omega-3 rich fish, top with tomatoes, onions and other veggies, brush with olive oil and sprinkle with oregano, red pepper flakes and rosemary. Herbs and spices are packed with antioxidants too.

 3.  Pureed fruit added to baking recipes gives moisture AND phytonutrients, while cutting fat. Try pureed plums in brownies and mashed cherries in meatloaf or hamburgers.

4.    Finally, while eating whole fruits and vegetables is the goal, a natural, plant-based supplement like those made by Nutrilite can help fill the phytonutrient gap in your diet.

Nutrilite has created the new Phytonutrient Spectrum to bring to life the colors, health benefits and fruits and vegetables associated with select phytonutrients. Visit www.nutrilite.com/color to calculate your personal phytonutrient gap with Your Daily Phytonutrient Snapshot.