The term phytonutrient is a broad term for natural compounds found in fruits, vegetables, herbs, spices, seeds, and legumes that are responsible for giving plants their distinct color, taste, and smell. Each phytonutrient performs specific activities and modifies different physiological functions in the human body, including reducing inflammation, protecting the eyes and heart, and supporting the immune system. 

More than 25,000 phytonutrients are found in nature, and they come in all different colors, including yellow. If we eat the same foods over and over again, we may be missing out on a wide range of important phytonutrients! It’s important to eat the recommended 9 – 13 servings of fruits and veggies a day, including 1 – 2 servings of different yellow foods.

Yellow Food Health Benefits

Yellow foods contain phytonutrients that provide us with incredible health benefits, including: 

  • Anti-cancer
  • Anti-inflammatory
  • Cell protection
  • Eye health
  • Heart health
  • Immune health
  • Skin health
  • Vascular health

Ideas for Incorporating More Yellow Foods Into Your Diet

  1. Add a sliced banana to your morning smoothie or oatmeal
  2. Add lemon juice or slices to your water⁠⁠
  3. Incorporate yellow bell peppers or corn kernels to a stir fry, soup, or salad⁠⁠
  4. Try an apple, pear, or gold kiwi as a snack⁠⁠
  5. Dip fruit or vegetables in almond butter or cashew nut butter 
  6. Grate fresh ginger into a cup of tea or a delicious stir fry⁠⁠
  7. Use Yukon Gold or French fingerling potatoes rather than a white Russet potato
  8. Have pineapple slices as dessert

It’s important to note that some yellow foods are starchy and may increase your blood sugar, so it’s best to eat them in a meal containing other foods high in protein, fiber, and even fat.⁠⁠

Yellow Fruits

  • Apple 
  • Asian pears 
  • Banana 
  • Gold kiwi 
  • Jackfruit 
  • Lemon 
  • Passionfruit 
  • Pineapple 
  • Plantains 
  • Starfruit 

Yellow Vegetables

  • Bell peppers 
  • Corn 
  • Summer squash 
  • Yukon Gold potatoes 

Nadia Kravchuk, DNP, FNP-C

Nadia is a board certified Family Nurse Practitioner with a Doctor of Nursing Practice degree. She offers functional pediatric primary care, including well-child checks and acute visits, in the Pediatric Department of the Functional Medicine of Idaho Meridian Wellness Center.

Nadia and her family immigrated to the United States in 1989 where they first settled in Oregon and then moved to Idaho in 2001. Complementary medicine practices were embedded into her lifestyle at a young age, and she has implemented these principles into her conventional medicine practice throughout her career. She has more than 15 years experience in a variety of medical environments, including emergency room, intensive care unit, pediatrics, obstetrics and gynecology, family practice, and aesthetics.

Nadia joined Functional Medicine of Idaho so that she can combine functional principles with the foundations of conventional medicine to address the underlying causes of disease and promote optimal wellness. As an avid gardener, beekeeper, and sustainable living enthusiast, she understands the importance and role of optimizing nutrition, sleep, physical, spiritual, and emotional well-being. She has a passion for pediatric functional medicine and understands that early recognition and interventions can correct imbalances, prevent chronic illness, and improve overall outcomes for children.

Nadia obtained her Bachelor of Science in Nursing at Northwest Nazarene University. She earned both her Master’s of Science in Nursing and Doctor of Nursing Practice through Frontier Nursing University. In 2017, she was the recipient of the HCA Excellence in Nursing Award. She is currently working towards her certification with The Institute for Functional Medicine. Outside of work, you will find Nadia working on her urban homestead, hiking, foraging, camping, snowboarding, and spending time with her husband and her dog, Wolfy. She is also fluent in both English and Russian.