Beta-carotene

When most people think of orange phytonutrients, they think of beta-carotene, and when they think of beta-carotene, they think of carrots. Beta-carotene is important because it can turn into vitamin A in the body. Vitamin A has many functions such as promoting healthy vision, immune and inflammatory systems, cell growth, reproduction, and bone health. There are actually several plant compounds that convert to vitamin A in the body (called "carotenoids") under the right conditions, and beta-carotene is just one. 

Most food sources of vitamin A are of animal origin such as seafood, eggs, fish, and dairy products like yogurt, milk, and cheese. Therefore, if you are a vegan or do not eat select animal products, it will be essential for you to eat high-carotenoid-containing foods which tend to be colorful and of the red, orange, yellow, and green varieties. 

Additionally, it may not be enough to have carotenoids be your sole source of vitamin A as there are a number of factors that can limit the conversion of carotenoids into beta-carotene such as genes, digestive issues, excessive alcohol use, toxicity, and certain prescription or over-the-counter medications. To get the most amount of carotenoids like beta-carotene from your food, here is another example where cooking foods like carrots will be important. Cooking carotenoid-containing vegetables that are higher in fiber will require the heat from cooking to free the carotenoids from the food matrix (including the fiber). Now once you've liberated the carotenoids from the food, you need fat to shuttle them into the body. Carotenoids are "fat-soluble" or they require the presence of fat to become more available to the body. Therefore, having a bit of cooked carrots drizzled with olive oil would be the ideal combination to maximize getting the beta-carotene in those carrots absorbed in the gut.

 

Bioflavonoids

The other popular group of phytonutrients associated with orange-colored foods is the bioflavonoids. Bioflavonoids are found in oranges, grapefruit, tangerines, clementine's, peaches, nectarines, and even yellow-colored foods like lemons and pineapple. In contrast to beta carotene, bioflavonoids are water-soluble, so they don't require cooking. 

In fact, cooking could be detrimental and lead to breakdown of these important compounds. The reason why bioflavonoids are important is because they work together with vitamin C to reduce the risk of heart attacks and cancer, and help maintain strong bones/teeth, healthy skin, and good vision. It is often the case in nutrition that you see vitamins, phytonutrients, and minerals working together to create the best effect!

✔  Have a sweet potato instead of a baked potato.

✔  Sprinkle turmeric powder onto vegetable stirfry.

✔  Put orange slices into your water pitcher.

✔  Drink carrot and/or orange juice instead of soft drinks.

✔  Have a clementine, tangerine, nectarine, or peach as a mid-morning or afternoon snack..

✔  Puree carrots, butternut squash, and/or pumpkin and use as a soup base.

✔  Make a tropical fruit smoothie containing fresh, cubed mango, papaya, and orange in a base of coconut milk.

✔  Make a trail mix containing dried orange fruits like apricots, mango, and papaya.