BENEFITS OF PHYTONUTRIENTS

Benefits of Phytonutrients and Colors in our food.

Phytonutrients are chemical substances found in certain plant foods that are beneficial for the body. The foods that contain them are mainly vegetables and fruits which are characterized by bright colors, but they are also found in other foods such as cereals, legumes, nuts and seeds. There are hundreds of these phytonutrients; among the best known are carotenoids, flavonoids, lycopene, lutein, anthocyanins, resveratrol, isoflavones, organosulfures, coumarins and sterols, etc.

Many of these have antioxidant properties, which prevents damage to our cells, organs and / or tissues due to free radicals known as ROS or (Reactive Oxygen Species); this are generated both within our body and by certain pollutants from outside. The oxidative process causes various diseases and premature aging.

Therefore, it is recommended to include more plant foods in our meals with a good variety of colors, this will help us stay healthy as well as prevent diseases such as cancer, cardiovascular disease, degenerative diseases such as diabetes, Alzheimer's, Parkinson's, and arthritis, among others. It will also help us protect ourselves from infectious diseases caused by bacteria, viruses and fungi.

In the following section we will mention some of these phytonutrients contained in different foods according to their colors:

Blue and Red

Foods with red and blue colors contain pigments called anthocyanins that serve as powerful antioxidants, in addition they promote cardiovascular health, lowers cholesterol and prevents memory loss, decreases the risk of certain types of cancer, as well as macular degeneration in the eye.

Blueberries are known as a "Super Fruit" because they contain a large amount of phytonutrients, beside the already mentioned anthocyanins, they contain flavonoids, tannins and Resveratrol which is also found in the peel of grapes and wine. Resveratrol is a strong anti-oxidant, fungicide, anti-inflammatory and prevents the formation and development of cancer cells.

Some other studies have shown that it helps decrease memory loss and cognitive ability.

Strawberries, raspberries, cranberries, blueberries, blackberries and other varieties of wild berries, are rich in vitamin C, manganese flavonoids, vitamin K and fiber. This group stands out due to its anti-cancer, anti-inflammatory and anti-oxidant properties.

Cranberries and especially its juice is high in Vitamin C and some other properties that prevent bacterial overgrowth in the urinary tract, mouth and gums.

Tomatoes are a good source of Lycopene a nutrient which has a strong evidence to help prevent various types of cancer, especially prostate cancer. Unlike other nutrients, lycopene becomes more bioavailable during the cooking process and the combination with olive oil improves its absorption, making tomato paste or sauces made with these two ingredients a good source of bioavailable lycopene.

Apples, specially the red colored ones are rich in Polyphenols which have a strong and well known antioxidant power, prevent cardiovascular disease and cancer.

Green leafy vegetables such as: spinach, kale, swiss chard, dark lettuce mix, are a very good source of micronutrients, the main minerals they contain are selenium and potassium, and among vitamins they contain Vitamin K, A, C, E, Folate and Riboflavin. In addition to certain pigments such as beta-carotenes, lutein and zeaxanthin, which are powerful antioxidants; and are found in the human eye, improve night vision, prevent degeneration of the macula and cataracts,.

This type of leaves also contains iron, however the type of iron they contain is not the one that is best absorbed, so it is important to mix them with a food rich in Vitamin C to promote its absorption.

Orange and Yellow

The foods with these colors are a good source of Vitamin C, potassium, folic acid, and fiber.

They also contain Beta-carotene, which is part of what gives them that orange and yellow color, this nutrient has many benefits, including a strong antioxidant power, it boost the immune system, helps in growth and development, improves vision, skin health and prevents cancer.

Among these foods we have the carrot as the most representative but also the paprika, sweet potato, pumpkin, melons, peaches, mango and papaya.

In pineapple we have bromelain, which is an enzyme that helps the digestion of proteins, reduces inflammation, fluid retention, and improves infections.

To help you increase your ingestion of plant foods with creative and delicious ideas contact me - I’m here to help you!!