(208) 385-7711

Eat the Rainbow: Green Foods

by Functional Medicine of Idaho

The term phytonutrient is a broad term for natural compounds found in fruits, vegetables, herbs, spices, seeds, and legumes that are responsible for giving plants their distinct color, taste, and smell. Each phytonutrient performs specific activities and modifies different physiological functions in the human body, including balancing hormones and protecting the brain, heart, blood vessels, and bones.

More than 25,000 phytonutrients are found in nature, and they come in all different colors, including green. If we eat the same foods over and over again, we may be missing out on a wide range of important phytonutrients! It’s important to eat the recommended 9 – 13 servings of fruits and veggies a day, including 1 – 2 servings of different green foods.

Green Food Health Benefits

Green foods contain a long list of phytonutrients that provide important benefits to your health: 

  • Anti-cancer
  • Anti-inflammatory
  • Blood vessel health 
  • Bone health 
  • Brain health 
  • Cell protection 
  • Heart health 
  • Hormone health 
  • Metabolic health 

Ideas for Incorporating More Green Foods Into Your Diet

  1. Add greens (arugula, kale, lettuce, spinach) into your morning smoothie⁠⁠
  2. Have a cup of green tea or water with lime juice instead of soda or coffee⁠⁠
  3. Add green herbs and spices like rosemary, oregano, dill, or thyme to season meat or vegetable dishes
  4. Have an avocado in a salad or on top of a hamburger or grilled chicken breast⁠⁠
  5. Make a stir-fry with bok choy, broccolini, or edamame
  6. Bake brussels sprouts with drizzled olive oil as a tasty side dish ⁠⁠
  7. Make guacamole with fresh cilantro, green peppers, and avocado
  8. Add peppers, spinach, or diced asparagus to an omelet⁠⁠⁠⁠

Green Fruits

  • Apples 
  • Avocado 
  • Bitter melon 
  • Green grapes
  • Kiwi 
  • Limes 
  • Olives 
  • Pears 

Green Vegetables

  • Arugula
  • Artichoke 
  • Asparagus 
  • Avocado 
  • Bean sprouts 
  • Beet greens
  • Bell peppers 
  • Bok choy 
  • Broccoli 
  • Broccolini 
  • Brussels sprouts 
  • Cabbage 
  • Celery 
  • Chard greens
  • Collard greens
  • Cucumbers 
  • Dandelion greens
  • Edamame
  • Green beans 
  • Green peas
  • Kale
  • Lettuce 
  • Okra 
  • Mustard greens
  • Snow peas 
  • Spinach 
  • Tomatillos 
  • Turnip greens
  • Watercress 
  • Zucchini 

Green Herbs & Spices

  • Basil
  • Chives
  • Cilantro
  • Dill
  • Marjoram
  • Mint
  • Oregano
  • Parsley
  • Rosemary
  • Sage
  • Terragon
  • Thyme

Green Beverages

  • Green tea 


Share the Post:

Related Posts