Eating the Phytochemical Rainbow: Red and Purple Foods for Brain and Heart Health

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Discover how eating the rainbow can support your brain, heart, and overall vitality in this delightful episode featuring Dr. Deanna Minich, an internationally-recognized teacher, author, scientist, speaker, and artist. Host Dr. Daina Parent, ND, guides an engaging conversation with Dr. Minich about the importance of phytochemicals in whole foods, especially those found in a spectrum of red and purple foods.

The conversation explores the how, when, and why of eating a diverse, colorful diet, the importance of eating seasonally and locally, and the unique ways phytochemicals influence cardiovascular, neurological, and musculoskeletal health. Dr. Minich also shares insights from her latest book, The Rainbow Diet and previews her upcoming keynote at the Whole Systems Symposium.

With more than 20 years of experience spanning clinical practice, product formulation, research, and education, Dr. Minich brings both scientific depth and a creative perspective to food as medicine.

PODCAST SUMMARY

2:11 New edition of The Rainbow Diet book

3:43 What, Why, How and When to eat more whole foods

6:28 Colorful foods for colorful moods – beyond chronic disease prevention, phytochemicals support mental health

8:07 Purple and red foods with polyphenols to benefit the Gut-Brain Axis

11:20 Eating with the seasons

13:10 Health benefits of red food phytochemicals – polyphenols and nitrates

14:37 How color informs us - the world around us and within; the color red as connected to adrenals, stress response, blood, inflammatory immune response, and more

18:28 Red has two sides – certain red foods are high histamine or inflammatory (nightshades, strawberries, etc.); other red foods are less inflammatory and offer powerful phytochemicals

22:09 Spectrum of red foods – deep purple to pink phytonutrients

24:34 Health benefits of phytochemicals in beets when using the whole plant – beet greens, stalks and beetroot

28:01 Heart health – betalains and expansion of blood vessels

29:08 Beets as a top nitrate containing food

30:56 Gut health and it’s impact on converting nitrates to nitric oxide; importance of nitric oxide in vasodilation and heart health

35:47 Bloodflow as it connects to parasympathetic and sympathetic nervous systems, and brain health

38:11 Red as connected to muscle, longevity, and vasculature

43:01 Incorporating a variety of red foods to benefit from a diverse group of phytochemicals

47:10 Dr. Deanna Minich as Keynote Speaker at Whole Systems Symposium Virtual Symposium on October 24th – Dr. Minich’s talk is called Eating by Nature’s Principles: Color, Creativity, Diversity, and Rhythm

52:30 Educational resources and Events from Dr. Minich