Dear Dad,
One of the main reasons I joined a travel basketball team in fifth grade was for the Wednesday night dinners at Wendy’s.
That was at least one of my reasons, not sure about you and Mom. By tradition, after our Wednesday night league games the team would grab dinner at Wendy’s. I loved those dinners with my teammates: fries dipped in Frosties, ketchup shots, and spit balls. The number 6 value meal was my order each week without fail. Spicy Chicken sandwich with fries and a chocolate frosty.
Picturing that meal today, it would still taste good no doubt, but it would look a little strange. And that’s because I’ve learned, and generally subscribe to a principle of making my plate as colorful as possible. Eating various colors of food is not just an empty ploy used by parents to encourage young ones to eat a few fruits and vegetables but actually has profound healthy benefits based in science and the chemical properties of plants.
These chemical properties are called phytonutrients.
“[Phytonutrients are] compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant's immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.”1
Similar to the way that these phytonutrients protect the plants that contain them, they also protect the animals who eats them. Consuming a variety of phytonutrients adds protection and lowers your risk for chronic disease such as cancer and heart disease. The outer skins tend to be the richest source of phytonutrients and differing colors provide unique benefits. So to get the most out of the plant foods that you eat, eat the skins of apples, pears, potatoes, etc., and eat as many varieties as you can!
The below summary was very well done and informative:
“Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease. Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions
Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease. Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn
Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer-causing compounds). Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)
Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots. Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage
White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol. Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms.”2
All of this to say, my coveted meal of the beige French fries, beige bun, with beige chicken, and chocolate ice creamy substance no longer makes the cut. Instead, each meal should look like it’s own artistic creation.
Eat the rainbow! (but not skittles)
With Love,
JSR