Phytonutrients Part 7- The Colors White and Brown

Health & Wellness / By Michaela / October 1, 2020 October 1, 2020

The colors white and brown are not the colors that quickly come to mind when thinking about “eating the rainbow”, but these foods are just as important as the rest and may actually be the easiest to include due to the array of options. White and brown foods have been found to be anti-inflammatory, anti-cancer and also thought to protect hormone function as well as improve liver function.

Common White and Brown Foods:

Legumes such as chickpeas and navy beans
Nuts such as pecans, walnuts, cashews and almonds
Coconut products such as shredded coconut, coconut milk and coconut oil
Dates
Cauliflower
Onions
Potatoes
Mushrooms
Garlic
Pears
Cacoa
Ginger
Jicama

Three Common Phytonutrients in White/Brown Foods:

Allicin:

Allicin has been shown to have antibacterial, anti-fungal, anti-viral and anti-cancer properties .
Contains protective properties for liver and brain health.
Thought to improve heart health through lowering blood pressure, improving cholesterol, improving blood sugar control and preventing plaque formation in the blood vessels.
A common white/brown food source of allicin is garlic.

Indoles:

Indoles have been studied most in the area of cancer with animal studies showing promising anti-cancer properties.
Contain antibacterial and anti-viral properties.
A common food source of Indoles is cauliflower.

Kaempferol:

Decreases risk of chronic disease through its anti-inflammatory properties.
Prevents atherosclerosis.
Anti-cancer properties.
Common white/brown food sources of Kaempferol are potatoes, onions and beans.

With so many options to choose from, this category is a cinch! Get started today!

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