The Importance of The Top 10 Phytonutrients.

by admin
phytonutrients

While on your journey to wellness don’t forget how important the consumption of phytonutrients are to your plan.

phytonutrients
Fruit and vegetable collection very high in lycopene, also high in antioxidants, anthocyanins, vitamins, fiber, minerals and dietary fiber. Good for heart health a boosting the immune system.

Phytonutrients or phytochemical are compounds within the plant world that support and defend our health. Phytonutrients have been proven to defend against chronic disease. Within the human body phytonutrient help to eliminate toxins, improve our immune system, strengthen cardiovascular health, help to promote the destruction of cancer cells, increase metabolism and help to balance hormones.

When considering the increased consumption of phytonutrients don’t forget other healthy plant-based source like- legumes, nuts, seeds, spices, and herbs.

With increased consumption, not only do you benefit from increased fiber, which helps with satiety, bowel motility but you also increase your nutrient density and beneficial bacteria.

The important thing to keep in mind about a healthy digestive system and the balance of our gut biome, is variety. We want to try and get 1-2 colors of the phytonutrient rainbow every day, if we are to achieve this goal then that would mean we would get between 9-13 servings of phytonutrients per day. The darker colored option provides a more potent source, but all of the colors have value.

Red Phytonutrients: Lycopene, Anthocyanins

Red foods contain phytonutrients that may help the body protect and generate health in the brain, liver, heart and immune system. They also have the potential to reduce risk of certain cancers.

Some example :

Fruits:Vegetables:Legumes:
ApplesTomatoesAdzuki Beans
WatermelonBeetsRed Kidney Beans
Blood OrangesRed Pepper
CranberriesRadishes
CherriesRadicchio
Grapefruit (Pink)Potatoes
Goji berriesOnions
GrapesRhurbard
Plums

Orange Phytonutrients: Beta-Carotene, Bioflavonoids

Orange help to protect and strengthen the immune system, the eyes, skin and reduce risk of heart disease as well as cancer.

Some examples:

Fruits:Vegetables:
Apricot Tumeric Root
OrangesBell Pepper
CantaloupeCarrot
MangoPumpkin
PapayaSweet Potatoe
PersimmonYams
Tangerine
Nectarines

Yellow Phytonutrients: Lutein and Zeaxanthin

Yellow foods are helpful because they contain anti-cancer, anti-inflammatory, and have the potential to protect the skin, eyes, heart and vasculature, and brain.

Some examples:

Fruits:Vegetables:
AppleCorn
Asian PearGinger
BananaMillet
PineapplePotato
Star FruitSuccotash
Squash

Green Phytonutrients: Glucosinolates, Phytosterols, Catechins

Green foods contain compounds that are anti-cancer, anti-inflammatory, may protect -the brain, heart and vasculature, skin and liver. Due to their ability to help the liver, green foods also have the ability to help to keep hormones in balance.

Some examples:

FruitsVegetables
ApplesAssorted Leafy Greens ( Spinach, Lettuce, Kale, etc)
KiwiArtichoke
GrapesAvocado
Green teaAssorted sprouts
Broccoli-ini
Brussel Sprouts
Green Peas, Beans
Celery
Bell Pepper
Cabbage
Cucumber
Edamame

Assorted leafy greens (spinach, lettuce, kale, etc) Artichoke Avocado Assorted sprouts Broccoli-ini Brussel sprouts Green peas, beans Celery Bell peppers Cabbage Cucumber Edamame etc

Blue, Purple, Black Phytonutrients: Resveratrol, Pterostilbene

Blue/Purple/Black foods are anti-cancer, anti-inflammatory, may protect the heart and vasculature and brain.

Some examples:

FruitsVegetables
BerriesBell Pepper
FigsCabbage
PlumsCarrots
PrunesCauliflower
RaisinsEggplant
Kale
Potatoes
Olives

White, Tan, Brown Phytonutrients: Allicin, Lignans

White, tan, brown foods have anti-inflammatory, anti-cancer capabilities as well the ability to assist the liver and hormone health.

Some examples:

FruitsVegetablesNuts/SeedsGrains/LegumesMushrooms/Tea
ApplesJicamaAlmondsBarleyPortabella
DatesGarlicCashewsChickpeasShitake
CocoaGingerWalnutsBrown riceOyster
CoconutOnionsPecansPeanutButton
SauerkrautQuinoaBlack/White
SoyLentils
Rye
Spelt
Wheat

You may also like