By Richmond Natural Medicine

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June 19, 2018

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Summer brings an abundance of new produce, all with amazingly bright colors and nutrients.

With more color comes more nutrients in our foods, and as a general rule of thumb if we can increase the amount of naturally occurring color in our diets, we often get an added boost of vitamins, minerals, nutrients and antioxidants. These include nutrients like lycopene, vitamin C, magnesium, potassium, riboflavin, folate, iron and of course fiber to name a few.

I know that juices and smoothies are really popular this time of year, and I would also encourage everyone to try eating their fruits and veggies in their whole form as well. Some of my favorite nutrient dense, colorful summer veggies include red and golden beets, purple and orange carrots, asparagus, red peppers, heirloom tomatoes, and rainbow chard. My favorite super fruits in summer are blueberries and blackberries which are mineral powerhouses, jam packed with antioxidants. With so much variety this time of year, I always recommend that folks do their very best to eat 5 different colors every single day.

Summer vegetables and their effects on organ systems:

Purple Fruits & Vegetables– Nourish the blood; Tones cardiovascular system; Contains anthocyanins to strengthen capillary tone; high in antioxidants.

Examples: eggplant, red onion, purple cabbage, beets, blueberries, blackberries

Red Vegetables – Contain lots of lycopene, lutein, zeaxanthin and are great for the heart and cardiovascular system.

Examples: Tomatoes, red bell peppers.

Orange Vegetables – Contain beta carotene which is important for the immune system and essential for cell-to-cell communication. Contain Vitamin C, Folate and Potassium.

Example: Carrots, golden beets

Green Vegetables – Especially the dark leafy & brassicas are important for multiple organ system detoxification; useful in hormonal imbalance; increases liver detoxification (gets rid of excess hormone supplies); LOADED with vitamins and minerals. Contains vitamin C, K, folate, iron, lutein and fiber.

Examples: kale, broccoli, bok choy, Chinese cabbage, spinach, swiss chard, beet greens, dandelion greens, mustard greens.

White/Green Vegetables – Extremely nutritive to immune and lymphatic system. Contain vitamin B-2 and allicin.

Examples: garlic, onions, leeks, chives, shallots

Challenge yourself this summer to get 5 different colors on your plate every single day! This can be colors from fruits, vegetables, eggs, whole grains, legumes, and of course wild foraged greens. You may be surprised at how lacking your color pallet used to be, but with this added awareness, you’re no doubt increasing your nutrient, vitamin and mineral intake with this simple tip!

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.