Eating a diet rich in phytonutrients from a variety of colorful fruits and vegetables can have many benefits for your skin, nails, and hair.
Phytonutrients, also known as phytochemicals, are natural compounds found in plants. These compounds give fruits, vegetables, whole grains, and other plant-based foods their vibrant colors and unique flavors. Phytonutrients play an important role in plant growth and development, helping to protect plants from pests, UV radiation, and other environmental stressors.
When you eat plant-based foods that contain phytonutrients, our bodies can also benefit from their protective properties. Research suggests that phytonutrients may have anti-inflammatory, antioxidant, and anti-cancer properties, among other health benefits. Some phytonutrients can also help to support a healthy immune system, improve cardiovascular health, and promote healthy digestion.
While many phytonutrients have been identified and studied, scientists believe that there are still many more that have yet to be discovered. Eating a varied diet that includes a wide range of colorful fruits and vegetables can help to ensure that you’re getting a diverse range of these beneficial compounds.
Here are just a few of the reasons why you should aim to eat a rainbow of phytonutrient-rich foods to have radiant skin, beautiful nails, and thriving hair:
Phytonutrients can help reduce inflammation
Inflammation is a major contributor to many skin conditions, including acne, psoriasis, wrinkles, rosacea, and eczema. Eating a diet rich in anti-inflammatory phytonutrients, such as anthocyanins found in blueberries and blackberries, can help reduce inflammation and improve the overall health of your skin.
Phytonutrients can help improve mature skin signs e.g. wrinkles, fine lines, and textured skin
Antioxidants help to protect your skin cells from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to the development of wrinkles, fine lines, and other signs of aging. By neutralizing these free radicals, antioxidants help to prevent or minimize skin damage and support healthy, youthful-looking skin.
Phytonutrients can help boost collagen production
Collagen is a protein that helps to keep your skin firm and elastic. As we age, your skin’s collagen production naturally declines, leading to wrinkles and sagging skin. Some phytonutrients, such as flavonoids and carotenoids, have been found to stimulate collagen production, helping to support healthy, youthful-looking skin.
Phytonutrients protect against sun damage
Many fruits and vegetables contain antioxidants that can help protect your skin from the damaging effects of UV radiation. These antioxidants, such as carotenoids found in red and orange fruits and vegetables, can help reduce inflammation and prevent the breakdown of collagen and elastin, two proteins that keep your skin firm and elastic.
Phytonutrients can help improve skin texture and hydration
Eating a variety of colorful fruits and vegetables can help improve the overall texture and hydration of your skin. This is because many phytonutrients contain vitamins and minerals that are essential for healthy skin, such as vitamin C found in citrus fruits, which helps promote collagen production, and vitamin E found in nuts and seeds, which helps keep skin moisturized.
Phytonutrients can promote hair growth
Many of the vitamins and minerals found in phytonutrient-rich foods are also essential for healthy hair growth. For example, biotin found in nuts, seeds, and leafy greens, has been shown to promote hair growth and prevent hair loss. Vitamin A found in sweet potatoes and carrots, is also important for maintaining a healthy scalp, which is essential for healthy hair growth.
Phytonutrients can boost nail health
Phytonutrients promote collagen production which is a protein that is essential for maintaining healthy nails. It provides strength and structure to the nails, helping to prevent brittleness and breakage. Some phytonutrients, such as those found in dark leafy greens and citrus fruits, have been found to support collagen production in the body, which can help to promote healthy nails. Phytochemicals improve blood circulation which is important for delivering essential nutrients to the nails, which can help to keep them healthy and strong. In addition, Some phytonutrients, such as those found in garlic and onions, have antifungal properties that can help to prevent fungal infections and keep the nails healthy.
Eating a rainbow of phytonutrient-rich foods can have many benefits for your skin and hair. By including a variety of colorful fruits and vegetables in your diet, you can help protect your skin from sun damage, improve skin texture and hydration, reduce inflammation, and promote healthy hair growth. So go ahead and fill your plate with all the colors of the rainbow!
So go ahead and fill your plate with all the colors of the rainbow! Remember this should be done regularly for you to reap the benefits of plant antioxidants. Here’s a list of some of the most common phytonutrient compounds and the colorful fruits and vegetables in which they can be found, plus how they benefit your hair, skin, and nail health.
Green:
Chlorophyll: found in leafy greens such as spinach, kale, and arugula
Lutein: found in leafy greens, broccoli, and green beans
Isothiocyanates: found in cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts
Flavonoids: found in green tea i.e. EGCG, parsley, and kiwi
Biotin: Spinach and kale, are rich in biotin
Benefits
- Antioxidant properties
- Anti-inflammatory properties
- Collagen production
- Metabolism of carbohydrates, fats, and proteins
- Vitamins and minerals for overall health
Red:
Lycopene: found in tomatoes, watermelon, and pink grapefruit
Anthocyanins: found in berries such as strawberries, raspberries, and cranberries
Betalains: found in beets and cactus fruit
Resveratrol: found in grapes and red wine
Benefits
- Antioxidant properties
- Collagen production
- Blood circulation
- UV protection
Orange/Yellow:
Beta-carotene: found in carrots, sweet potatoes, and mangoes
Alpha-carotene: found in pumpkins and carrots
Lutein and zeaxanthin: found in yellow peppers, corn, and egg yolks
Curcumin: found in turmeric
Benefits
- Antioxidant properties
- Vitamin A production
- Collagen production
- Moisturizing plus hydrating effects
Blue/Purple:
Anthocyanins: found in blueberries, blackberries, grapes, and eggplant
Resveratrol: found in blueberries, grapes, and red wine
Ellagic acid: found in pomegranates, blackberries, and raspberries
Benefits
- Anti-inflammatory properties
- Antioxidant properties
- Collagen production
- Improved circulation
White/Tan:
Allicin: found in garlic and onions
Quercetin: found in onions and apples
Inulin: found in chicory root and Jerusalem artichokes
Flavonoids: found in white tea
Benefits
- Antioxidant properties
- Anti-inflammatory properties
- Sulfur compounds – essential nutrient which helps to promote collagen production and support overall tissue health.
- Silicon – a mineral that is essential which promotes collagen production and strengthens hair and nails.
Black/Brown:
Polyphenols: found in black beans, black rice, and dark chocolate
Melatonin: found in tart cherries and walnuts
Catechins: found in black tea and dark chocolate
Ellagic acid: found in blackberries and walnuts
Benefits
- Antioxidant properties
- Anti-inflammatory properties
- Improved circulation
- Collagen production
Summary – Always eat a balanced diet
By eating a variety of colorful fruits and vegetables, you can get a diverse range of these beneficial phytonutrients. Each color group contains unique compounds that can benefit your health in different ways, so it’s important to aim for a rainbow of colors on your plate. One way to ensure you’re getting a good variety of phytonutrients is to include at least one fruit or vegetable from each color group in your meals each day.
It’s worth noting that not all phytonutrients have a distinct color, and some foods may contain a combination of different phytonutrients from multiple color groups. For example, green tea contains flavonoids that give it a green color, but it also contains catechins that give it a brownish color.
Additionally, while phytonutrients can have many health benefits, it’s important to remember that they are not a replacement for a balanced and varied diet. Eating a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats is essential for overall health and wellbeing.
