Welcome to the final week of our, “Eat a Rainbow” series, the WHITE and BROWN group.
This is the smallest and least exciting group, but don’t let this group’s lack of pizazz fool you. What these foods lack in color, they make up for in nutrition.
Fiber – Many of the foods in this group are high in fiber content, which you already know is important in maintaining a healthy digestive system, including reducing the risk of some cancers.
Quercetin – Known to have anti-inflammatory and antihistamine effects, quercetin has been shown to lower blood pressure and help prevent heart disease.
Allicin – Allicin is a phytochemical found in garlic, leeks, and onions. Allicin is a powerful immune system booster due to its antimicrobial effects. Allicin is activated when the chopping/cutting process exposes the cells of garlic, onion, or leek to oxygen.
Polyphenols – Polyphenols found in dark brown foods like tea or chocolate have been shown to protect the body from heart disease, diabetes, osteoporosis, and cancer. They may also stimulate bowel movement and support the digestive process.
Foods in the WHITE and BROWN group include:
White and brown foods can help protect against bacterial, fungal, and viral infections, help prevent heart disease, and some cancers, as well as support healthy digestion. That makes them an important part of an “Eat the Rainbow” plan.
Remember, as with the other colorful fruits and vegetables mentioned in this series, foods in this group can interact with some medications or illnesses, so it is best to talk to your pharmacist or a medical nutritionist about adding any new foods to your diet.
Here are a few recipes to help you add more white/brown foods to your daily routine:
Basic Cauliflower Rice
Kale Stuffed Portobello Mushrooms
If you need help adding more colorful fruits and vegetables to your daily diet or if you want to develop better nutritional habits, my nutritional coaching plan can help. Fill out the contact form below so we can set up a time to talk and create your nutritional plan.
Achieve Wellness 