Originally published May 2016 as Phyto What?!
Phyto what?! Phytochemicals (also called phytonutrients) are natural chemical compounds in plants. Fruits, roots, leaves, vegetables, grains, beans, seeds, nuts are loaded with phytochemicals. These micronutrients are non-vitamin, non-mineral components that support the defensive and self-repairing abilities of the human body. It’s like creating an energy shield for our body. Eating a wide diversity of plant foods – including herbs and spices – significantly increases the phytochemicals we give our body.
Adding multiple plant foods into every meal is not only nutritious, but also delicious. Choosing healthy food does not mean sacrificing flavor or pleasure.
Benefits:
Increasing research prove phytonutrients perform multiple function such as:
- enhance our body’s anti-inflammatory abilities
- prevent mutations at the cellular level
- can prevent the proliferation of cancer cells
In other words, they boost our immune system and protect us from disease.
Phytonutrients are provided by real food. It is the synergy that matters – the interaction of phytochemicals with each other, and with other components (vitamins, minerals and fiber) that matters.
The most nutrient-dense, health-promoting foods are
- Green vegetables (kale, spinach, collard and mustard greens are highest in overall nutrient density (most micronutrients per calorie.)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts
- Beans (including lentil)
- Onions and garlic
- Mushrooms
- Berries and pomegranate
- Seeds (sunflower, pumpkin, sesame, flaxseed) and nuts
The more variety + the more quantity of plant foods we consume = the better we improve our immune system, which protects us from disease. So bring on the phytonutrients and boost your health.
What To Do
- Instead of processed breakfast cereals, make a habit of homemade granola or overnight oats like Crunchy Granola from Kath Eats Real Food, Cranberry Maple Granola from The Gracious Pantry. Layer it with season or dried fruits and whole-milk Greek yogurt or plant-milk and a drizzle of coconut milk. Sprinkle with an extra sprinkle of cinnamon, nutmeg, allspice or other spice
- Instead of white bread/bagel/mufin, enjoy whole-grain, plant-rich breakfast breads like Carrot Apple Muffins, Sweet Potato Pancakes or Pumpkin Waffles
- Sprinkle 1 – 3 tablespoons of sesame, sunflower seeds, pumpkins seeds, nuts or ground flaxseed to your smoothie, overnight oats, granola at breakfast. Add them to your breakfast breads, pancakes and waffles
- Add nuts and seeds to your salads and grains
- Try to incorporate onions and greens into at least one meal a day
For Further Health Empowerment:
Nutrition Facts: Phytochemicals, The Nutrition Facts Missing from the Label