PHYTONUTRIENTS- NATURE DEFENSE

We do know the essential role that fruits and vegetables play for our health and our lives everyday thanks to their powerhouse of vitamins, minerals and other nutrients. However, more than that, it has been revealed that phytonutrients – natural compounds in plant-based foods provide us with many proved health benefits which coin fruits and vegetables as "Mother Nature's most perfect foods." But, phytonutrients, AKA phytochemicals – part of the natural compounds of plants – are gaining more credibility for their disease-fighting qualities. Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes.

Meaning and benefits of phytonutrients

Plant-based foods contain thousands of natural chemicals, part of which is phytonutrients. In Greek, "Phyto" means plant, thus “phytonutrient” literally means plant nutrient. Phytonutrients give fruits and vegetables their vibrant colors and help to protect plants from threats such as germs, fungi, bugs, and others.

Unlike vitamins or minerals in food, phytonutrients are not essential for keeping you alive. They stand out into a separated category from fats, carbohydrates, proteins, vitamins, or minerals. These nutrients allow optimal cellular function and communication that leads to biochemical reactions to create healthier tissues and organ systems, detoxifying foreign substances, keeping a strong immune system. In recent years, researchers have unmasked that these plant nutrients to promote good health by strengthening the immune system; repair DNA.

More than 25,000 phytonutrients have been found in plant-based foods. Common phytonutrients include carotenoids, ellagic acid, flavonoids, resveratrol, glucosinolates, phytoestrogens, etc.

Eat right with 5 colors of phytonutrients

Enjoy the rainbow may be the best answer of how to have sufficient phytonutrients for the body. To be clear, by using a lot of colors of vegetables and fruit every day, you can intake most of the phytonutrients that your body needs.

--Red Colored Fruits & Vegetables

Phytonutrients include lycopene, ellagic acid, quercetin, hesperidin and anthocyanidins. These nutrients reduce the risk of prostate cancer; support urinary tract and DNA health; lower blood pressure; reduce tumor growth and bad LDL cholesterol levels and scavenge harmful free-radicals. Popular red fruits and vegetables are beets, cherries, guava, papaya, pink grapefruit, pomegranates, watermelon, strawberries, raspberries, red apple, red chili peppers/bell peppers, radishes, tomatoes…

--Orange & Yellow Fruits and Vegetables

Phytonutrients include alpha-carotene, beta-carotene, beta-cryptoxathin, zeaxanthin/ lutein, flavonoids, lycopene and hesperidin. They are good for eyes; reduce age-related macular degeneration; lower bad LDL cholesterol and blood pressure; promote collagen formation and healthy joints; fight harmful free radicals; encourage alkaline balance, and work with magnesium and calcium to build healthy bones. In this group, there are many fruits and vegetables including apricots, cantaloupe, carrots, golden kiwifruit, grapefruit, lemon, mangoes, nectarines, oranges, papayas, peaches, pineapples, pumpkin, sweet corn, sweet potatoes, tangerines, yellow apples, yellow pears, yellow peppers, yellow potatoes, yellow tomatoes, yellow watermelon…

--Green Vegetables & Fruits

Phytonutrients include EGCG, indoles, isoflavones, lutein, zeaxanthin, beta-carotene, isothiocyanates and sulphoraphane. The nutrients found in these vegetables reduce cancer risks; support lung health and liver function; normalize digestion time; support retinal health and vision, fight harmful free-radicals, and boost immune system activity. Fruits & vegetables include artichokes, asparagus, avocados, broccoli, celery, chinese cabbage, cucumbers, green apples, green beans, green cabbage, green grapes, green onion, green pears, green peppers, honeydew, kiwifruit, leafy greens, leeks, lettuce, limes, peas, spinach…

--Blue & Purple Fruits and Vegetables

Phytonutrients include lutein, zeaxanthin, resveratrol, anthocyanidins, flavonoids, ellagic acid, and phenolics. They are good for heart, brain, bones and cognitive health; support retinal health; boost immune system activity; support healthy digestion; improve calcium and other mineral absorption; reduce tumor growth; limit the activity of cancer cells. Blue and purple fruits and vegetables include blackberries, blueberries, dried plums, eggplant, grapes, plums, pomegranates, prunes, purple asparagus, purple cabbage, purple figs, purple grapes, purple peppers, and raisins.

--White Fruits and Vegetables

Phytonutrients include beta-glucans, EGCG, allicin, indoles, glucosinolates, and lignin. The benefits are to provide powerful immune boosting activity; reduce the risk of colon, breast, and prostate cancers; support healthy bones; balance hormone levels. Fruits and vegetables include bananas, brown pears, garlic, ginger, mushrooms, onions, parsnips, potatoes, turnips, white Corn, white broccoli, beans and white peaches.