Stephanie Larmour Sanders MSRDN, CDE, FNLP

Antiinflammation Dietitian and Nutritionist

When most people look at a blueberry, tomato, carrot, or broccoli, they see food.

A health detective sees something more.

A health detective sees clues.

The deep blue color of a blueberry, the bright orange of a sweet potato, the rich red of a tomato, and the vibrant green of broccoli all tell a story.

These colors are not accidental.They are created by specialized plant compounds called phytonutrients.

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Color Is Chemistry Made Visible

Every fruit and vegetable contains thousands of molecules.

Some of the most beneficial contain structures called aromatic rings and hydroxyl groups.

The combination of these structures often contributes to the antioxidant properties of phytonutrients.

In simple terms:

The molecules that create color are often the same molecules that help protect cells.

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Red Foods: Lycopene

Examples:

• Tomatoes
• Watermelon
• Pink grapefruit
• Strawberries
• Red peppers

Lycopene contains long chains of alternating double bonds that help neutralize reactive oxygen species.

Potential Benefits:

• Cardiovascular support
• Cellular protection
• Prostate health support

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Orange and Yellow Foods: Carotenoids

Examples:

• Carrots
• Sweet potatoes
• Pumpkin
• Butternut squash

Potential Benefits:

• Eye health
• Immune support
• Skin health
• Antioxidant protection

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Green Foods: Sulforaphane and Chlorophyll

Examples:

• Broccoli
• Kale
• Brussels sprouts
• Spinach

Sulforaphane activates Nrf2(Nuclear factor erythroid 2) , often called the body’s master antioxidant switch.

Potential Benefits:

• Supports glutathione production
• Supports detoxification enzymes
• Cellular protection

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Blue and Purple Foods: Anthocyanins

Examples:

• Blueberries
• Blackberries
• Purple cabbage
• Purple sweet potatoes

Potential Benefits:

• Brain health
• Healthy aging
• Vascular support
• Antioxidant protection

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White Foods: Organosulfur Compounds

Examples:

• Garlic
• Onions
• Mushrooms
• Cauliflower

Potential Benefits:

• Immune support
• Healthy inflammatory response
• Detoxification support

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Phytonutrients and Detoxification

The body already has sophisticated detoxification systems.

Major detoxification organs include:

• Liver
• Kidneys
• Gastrointestinal tract
• Lungs
• Skin
• Lymphatic system

Phytonutrients support these systems by helping activate protective enzymes, supporting glutathione production, and reducing oxidative stress.

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The Detective’s Rainbow

The easiest way to increase phytonutrients is to eat a variety of colors every day.

Think of each color as providing a different team of molecular helpers:

• Red = Lycopene
• Orange = Carotenoids
• Green = Sulforaphane
• Blue/Purple = Anthocyanins
• White = Organosulfur compounds

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Final Image

Final Thoughts

You are not simply eating colors.

You are consuming thousands of plant molecules working together to support antioxidant defenses, healthy inflammatory responses, cellular protection, and detoxification pathways.

As health detectives, one of the simplest clues we can investigate is the amount of color on our plate.

Every color tells a story. Every color leaves a clue. Every color brings its own unique chemistry to the table.

Stephanie Larmour Sanders, MS, RDN, CDE, FNLP
Anti-Inflammatory Dietitian and Nutritionist

“I can hand you the flashlight. My course teaches you how to become the detective.”