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Eat the Rainbow: Yellow Foods

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 reducing inflammation, protecting the eyes and heart, and supporting the immune system. 

More than 25,000 phytonutrients are found in nature, and they come in all different colors, including yellow. 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 yellow foods.

Yellow Food Health Benefits

Yellow foods contain phytonutrients that provide us with incredible health benefits, including: 

  • Anti-cancer
  • Anti-inflammatory
  • Cell protection
  • Eye health
  • Heart health
  • Immune health
  • Skin health
  • Vascular health

Ideas for Incorporating More Yellow Foods Into Your Diet

  1. Add a sliced banana to your morning smoothie or oatmeal
  2. Add lemon juice or slices to your water⁠⁠
  3. Incorporate yellow bell peppers or corn kernels to a stir fry, soup, or salad⁠⁠
  4. Try an apple, pear, or gold kiwi as a snack⁠⁠
  5. Dip fruit or vegetables in almond butter or cashew nut butter 
  6. Grate fresh ginger into a cup of tea or a delicious stir fry⁠⁠
  7. Use Yukon Gold or French fingerling potatoes rather than a white Russet potato
  8. Have pineapple slices as dessert

It’s important to note that some yellow foods are starchy and may increase your blood sugar, so it’s best to eat them in a meal containing other foods high in protein, fiber, and even fat.⁠⁠

Yellow Fruits

  • Apple 
  • Asian pears 
  • Banana 
  • Gold kiwi 
  • Jackfruit 
  • Lemon 
  • Passionfruit 
  • Pineapple 
  • Plantains 
  • Starfruit 

Yellow Vegetables

  • Bell peppers 
  • Corn 
  • Summer squash 
  • Yukon Gold potatoes 


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