Paano Kumain ng Kulay? A Guide to Phytonutrients

“People always say it’s so hard to eat healthy. One of the easiest ways to make sure we get our nutrients daily is to ‘eat the rainbow’. Plant compounds that make malunggay green, or carrots orange, or tomatoes red are compounds that have nutritional benefits, so that a plate with different colors — not just brown — tends to be balanced and nutrient-dense.” - Mabi David, author of Paano Kumain ng Kulay 

Eating for a better health and immune system has never been easier. Eat a colourful assortment of fruits and vegetables that are especially high in phytonutrients, which strengthen a plant’s immune system and, more importantly, our own. 

Phytonutrients in plants are responsible for the colours in our fruits and vegetables and their distinct flavour and aroma, such as the deep red pigment of beets along with that earthy flavour. Phytonutrients provide us with a host of health benefits, including anti-oxidant and anti-inflammatory properties, and according to the USDA, “consuming a phytonutrient-rich diet seems to be an “effective strategy” for reducing cancer and heart disease risks.” 

Our Kulay Pack contains produce that are best eaten either raw or gently cooked either through steaming or poaching to preserve their nutrients. And make it a point to eat at least one half-cup serving that combines two to three colours with each meal plus snack daily to reap the rewards of that immune boosting goodness. 

Here’s a quick rundown of the colours that keep us in the pink of health:

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.


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