Phytonutrients, our future nutrients...

Are you getting your phytonutrients?

Phytonutrients (pronounced “fight-o-nutrients”), also called phytochemicals, are natural bioactive compounds found in fruits and vegetables that works together with vitamins, minerals, and fiber to promote good health.


The National Cancer Institute recommends eating at least 5 – 9 servings of fruits and vegetables per day. Other reputable sources recommend at least 9 servings for men, 7 servings for women, and 5 servings for children.


Research shows that fruits and vegetables are powerful defenders of our health. The research supporting a critical role for fruits and vegetables in good health grows stronger all the time. Scientists now agree that fruits and vegetables should be the foundation of a healthy diet. In addition to helping you feel better eating a diet rich in fruits and vegetables can also help reduce your risk of many chronic diseases including cancer, high blood pressure, diabetes, heart disease, stroke and other diseases.


The sad part is that despite these benefits, only 10 percent of us are able to follow this advice. I for one, find it difficult to eat this many servings of fruit and vegetables on a consistent basis. For those of you in my situation, we are probably not consuming the necessary dosage of vitamins and minerals that our bodies need to stay healthy, unless we are taking some form of vitamin supplement. However, traditional vitamin supplements do not provide us with phytonutrients.


The bioactive functions of phytonutrients — or the way they work in your body — is an ongoing area of research. Some studies show that phytochemicals can:

Act as antioxidants
Stimulate detoxification enzymes
Stimulate the immune system
Positively affect hormones
Act as antibacterial or antiviral agents


Common Phytonutrients include carotenoids, coumarins, flavonoids, indoles, lignans, isoflavones (including genistein and daidzen) organosulfurs and phytosterols. Hundreds of other phytonutrients have been discovered, usually related to the color of fruits and vegetables — green, yellow-orange, red, blue-purple, and white.. This leads to the recommendation that you should eat fruits and vegetables of varied color each day.


Phytonutrient-rich foods:

red, green, yellow and orange vegetables (apricots, peaches, melons, squashes, sweet potatoes, yams, carrots, pumpkin)
cruciferous veggies (kale, broccoli)
dark leafy greens (spinach and romaine)
fruits (citrus and berries)
flaxseeds
whole grains and legumes
garlic and leeks
soybeans
green teas and other herbal teas

Get to know phytonutrients.... it pays well to know about them... for a healthier and happier you...