Foods and Your Health - Phytonutrients

We have all heard that fruits, vegetables, beans and nuts are good for us, but it has only

been within the last 30 years that we are beginning to learn why. Scientific research has

isolated compounds in plants and vegetables that have proven to be very important for

good health. These compounds are called "phytonutrients" and serve as a shied to

prevent the plants themselves from harm. Think of them as the plant's immune system.

Phytochemicals offer a wide range of protective benefits to us as well, provided the plants

we consume are not over cooked or over processed.

Phytochemicals are linked with the prevention and/or treatment of at least four of the

leading causes of death in Western countries -

cancer, diabetes, cardiovascular disease

and hypertension

. They are implicated in many processes including helping prevent cell

damage, preventing cancer cell replication, and decreasing cholesterol levels. With a ever

growing body of scientific research, it makes a great deal of sense for us to harness the

power of plants in our diets.

Phytonutrients express themselves in the colors.

We get the most benefit from eating a variety of pigments such as

red

yellow

orange

purple

and

green

. Green is important because it contains chlorophyll, while orange

foods are rich in carotenoids. The phytonutrients found in cruciferous vegetables, like

broccoli and brussel sprouts, cabbage and cauliflower, are powerful cancer fighters.

They work with our enzymes to make our cells more resistant to certain cancer-causing

chemicals.

Other cancer-fighting foods contain lycopene. These foods have a red pigment and

include tomatoes, watermelon, beets and pink grapefruit. Citrus fruits contain turpine

which helps protect against dental decay and ulcers. Garlic, onions, leeks, chives,

shallots and scallions have anti-inflammatory, antiviral, and antibacterial properties.

They help ward off infection and boost the immune system.

The Phytonutrient Players:

Beta carotene/

carotenoids

Function: helps maintain vision health and the immune system.

Foods: carrots, sweet potatoes, pumpkin and winter squash.

Often found in

yellow

orange

fruits and veggies.

Lycopene

Function: helps maintain a healthy heart and circulation as well as urinary

tract health and memory.

Foods: tomatoes, watermelon, red peppers. Often found in

red

fruits and veggies.

Flavonoids

Function: cellular, skin and gum health and repair.

Foods: citrus fruits such as oranges, lemons and limes.

Cruciferous vegetables/

chlorophyll

Function: Helps maintain strong bones and teeth.

Foods: broccoli, dark leafy

greens

such as cabbage, brussel sprouts, kale, collards and

chard.

Anthocyanins

Function: helps maintain healthy aging, memory and urinary tract health.

Foods: blueberries, grapes and purple carrots. Often found in

blue

and

purple

foods.

Isoflavones/

genistein/daidzein

Function: helps maintain heart health, prostate and breast health

and regulates hormones.

Foods: soybeans, flax seed and red clover

Allacin

Function: Helps maintain heart health and healthy cholesterol

Foods: onions, garlic, shallots, leeks

Resveratrol

Function: Helps prevent the formation of blood clots and promotes the formation of new

dendrites in the brain.

Foods/beverages: grape juice and red wine

Tips for increasing your phytonutrients

Try to get as wide a variety of different foods instead of the usual apples,

oranges and bananas.

Look for foods high in fiber as this usually goes hand in hand with foods

rich in phytonutrients.

Consume a variety of juices with deep hues like carrot, beet and tomato.
Toss dark green vegetables such as kale, cabbage and broccoli into soups

and stir-frys.

Visit farmers markets to include new varieties of produce in your diet.