Are you eating a full spectrum of colors? The NC State University Plants for Human Health Institute is shining a spotlight on phytochemicals—the natural compounds produced by plants that give them their vibrant colors, distinct flavors, and powerful health benefits.

By adding a variety of colorful fruits and vegetables to your plate, you can unlock incredible health advantages:

• ❤️ Heart-Healthy Support: Keeps your blood vessels strong.
• 🩺 Metabolic Health: Aids in diabetes management and improvement.
• 🛡️ Immune & Inflammatory Defense: Powers up your immune system and reduces inflammation.
• 👀 Vision & Skin Care: Offers deep protection for your eyes and skin.
• 🦠 Happy Microbiome: Promotes a thriving, healthy gut.

Find Your Favorite Plant Powerhouse

Different plant compounds correspond to different colors. Which of these seasonal favorites are on your grocery list?

• Purples (Anthocyanins): Blueberries, grapes, purple cabbage
• Reds: Cherry tomatoes, strawberries, watermelon
• Oranges (Carotenoids): Sweet potatoes, cantaloupe, carrots
• Yellows: Mangoes, bell peppers, peaches
• Greens & Whites (Isothiocyanates): Spinach, snap peas, cauliflower, potatoes

🫐 July Local Food Spotlight: Blueberries!

Kick off your colorful health journey this July with fresh, local blueberries! Just one cup of blueberries delivers about 25% of your daily Vitamin C, which acts as a powerful antioxidant to keep your immune system strong and assist with iron absorption. Plus, they are packed with fiber to keep your digestive system happy.

Bring these benefits to your kitchen table with this quick, delicious, and family-friendly dessert:

Featured Recipe: Blueberry Bling

Prep time: 10 minutes | Bake time: 25 minutes Servings: 4

Ingredients

• 3 cups fresh blueberries
• 2 tsp butter or margarine, softened
• 1 tbsp all-purpose flour
• 1 tbsp brown sugar
• tsp cinnamon
• cup rolled oats

Directions

1. Prep: Wash your hands. Preheat your oven to 375°F.
2. Fruit Base: Wash and drain the blueberries, then spread them evenly into a 9-inch pie plate or an 8x8-inch baking dish.
3. The Topping: In a small bowl, use a fork to combine the softened butter, flour, brown sugar, oats, and cinnamon until crumbly. Sprinkle this sweet oat mixture evenly over your blueberries.
4. Bake: Bake for approximately 25 minutes until the blueberries are bubbling and the topping is golden.
5. Serve: Enjoy warm! (Be sure to refrigerate any leftovers).

🎬 Watch the Recipe Video: See how easy it is to whip up this dish on YouTube.

Hungry for More?

Ready to dive deeper into how plants heal? Discover more recipes, color groups, and cutting-edge research by visiting go.ncsu.edu/phytomedicine.