Eat in color
Food is a dialogue between the body and the natural world.
By eating a diverse range of colorful, seasonal foods—paired with adequate, high-quality protein, culinary herbs and spices, and, whenever possible, wild or foraged plant foods—we get broad-spectrum support for metabolism, immune function, and detoxification.
Every color on our plates support different systems in our bodies. This is functional food at its most beautiful.
Why Color Matters
The natural pigments in fruits, vegetables, herbs, and spices represent different classes of phytonutrients—bioactive compounds that contribute to the plant’s defense and resilience. When consumed, these compounds can support a wide range of biological processes in the human body, including:
Antioxidant defense and cellular repair
Immune function and inflammatory balance
Detoxification and elimination pathways
Cognitive health and neuroprotection
Gastrointestinal integrity and microbial diversity
Hormone metabolism and enzymatic activity
Eating across the color spectrum ensures a broader intake of these compounds, many of which have complementary or synergistic effects.
aligning Body and Environment
Eating with the seasons provides food that is fresher, more nutrient-dense, and often more affordable. It also reflects the changing needs of the body across different times of year:
Spring: Tender greens, sprouts, herbs, and early wild edibles (like nettles, bittercress, or dandelion greens) support liver detoxification, digestion, and renewal.
Summer: Hydrating fruits and water-rich vegetables (like cucumbers and tomatoes) provide antioxidants and electrolyte balance. Cooling herbs such as mint and cilantro can aid digestion and specific detox processes.
Fall: Lean into root vegetables and winter squashes. Combine sweet fall fruits like apples and pears with cinnamon to support blood sugar balance, and add ginger to promote circulation and prepare the body for colder weather.
Winter: Hearty greens, brassicas, citrus, storage crops, and warming broths provide resilience, nourishment, and immune support during the darker months.
Wild and foraged foods are available in most areas throughout the year, and can offer an especially concentrated source of phytonutrients and minerals, as well as a deeper connection to local ecosystems.
Nasturtium flowers, arugula and dandelion pesto, sauerkraut, and cultured butter elevated a sourdough sandwich with seasonal signals.
What the Colors Provide
Red – Cardiovascular and Cellular Health
Examples: Tomatoes, strawberries, red peppers, cherries
Compounds: Lycopene, anthocyanins, vitamin C
Supports: Vascular function, collagen production, skin integrity
Orange – Immune Readiness and Vision Support
Examples: Carrots, sweet potatoes, pumpkin, turmeric
Compounds: Carotenoids, flavonoids, curcuminoids
Supports: Immune response, vision, epithelial health
Yellow – Digestion and Detoxification
Examples: Pineapple, yellow squash, lemons, ginger
Compounds: Bromelain, vitamin C, limonene
Supports: Enzymatic digestion, bile flow, liver function
Green – Detoxification and Energy Metabolism
Examples: Lacinato kale, broccoli, dandelion greens, parsley, nettles
Compounds: Chlorophyll, glucosinolates, folate, magnesium
Supports: Methylation, cellular energy, phase I & II liver detoxification
Blue/Purple – Cognitive Support and Oxidative Balance
Examples: Blueberries, eggplant, purple cabbage, elderberries
Compounds: Anthocyanins, resveratrol, polyphenols
Supports: Memory, brain aging, vascular health
White/Tan – Immune Modulation and Microbial Defense
Examples: Garlic, onions, mushrooms, cauliflower
Compounds: Allicin, sulfur compounds, beta-glucans
Supports: Immune signaling, gut microbial balance, antimicrobial defense
Culinary Herbs, Spices, and Wild Plants
Often overlooked, culinary herbs and spices are some of the most concentrated sources of phytonutrients and antioxidants available:
Turmeric (curcumin) – anti-inflammatory and liver-supportive; consider a curcumin supplement (with enhanced absorption) if avoiding oxalates or seeking therapeutic benefits
Ginger – supports digestion and circulation
Rosemary – contains rosmarinic acid for brain and antioxidant support
Oregano and thyme – antimicrobial and immune-supportive
Parsley, cilantro, and mint – rich in chlorophyll and digestive compounds
Wild and foraged plants, such as nettles, wild garlic, garlic mustard, paw paws, or autumn olive often have higher nutrient density than cultivated crops and can provide powerful support for detoxification, mineral replenishment, and seasonal adaptation.
Always forage responsibly and ensure identification by a knowledgeable source.
The role of Protein
While phytonutrients support cellular signaling and defense, protein provides the structural building blocks required for nearly every function in the body.
Protein is essential for:
Hormone and enzyme synthesis
Muscle repair and tissue regeneration
Immune cell production
Neurotransmitter formation
Satiety and blood sugar regulation
Quality matters. Consider:
Animal-based: Grass-fed beef, wild-caught fish, pasture-raised poultry/eggs
Plant-based: Soaked, sprouted, or fermented plant proteins such as legumes, nuts, and seeds to reduce phytic acid
Functional: Bone broth, gelatin, and collagen peptides to support connective tissue, gut health, and recovery
Including protein at every meal helps maintain energy, metabolic balance, and long-term resilience.
Example: A Balanced Seasonal Meal
Early Autumn Plate
Base: Wild rice and sautéed dandelion greens
Protein: Roasted pasture-raised chicken or hummus
Color: Roasted beets, sauerkraut, ginger carrots, autumn olive berries
Flavor: Fresh thyme, rosemary, shredded cheese, and extra virgin olive oil
This meal delivers broad-spectrum antioxidants, essential amino acids, minerals, and prebiotic fibers to support whole-body function.
Start Small, be consistent
No need to overhaul your diet overnight. You can begin by:
Including 3 or more colors at each meal
Using fresh herbs or spices daily
Exploring local seasonal produce or wild edibles
Including protein with every meal to support blood sugar and satiety
Even small dietary changes, when made consistently, can have meaningful long-term effects on your health. Beyond being deeply nourishing, eating in colorful pattern of seasonal variety makes life a bit more fun, too!
