Phytonutrients

Phytonutrients are the powerful components of plants that not only give them their distinct flavors and colors but also protects them from environmental stressors like pests and radiation. Lucky for us, by consuming phytonutrients, we can experience a wide range of health benefits. Studies have shown the connection between plant foods and a decreased risk for the development of chronic disease and certain cancers, improved detoxification, immune function, cardiovascular health, and estrogen metabolism.

Fruits and vegetables are the greatest sources of phytonutrients, specifically red, green, yellow, orange, blue, and white varieties. Each color has a different combination of phytonutrients and variety is key to obtain the full spectrum of benefits. Aim to consume one serving from each color of the rainbow daily. Additionally, a great rule of thumb is the darker the color the better because more phytonutrients are present in darker pigments. Also, focus on foods that are colored all the way through to boost your dose. Ideally, we should consume 9-13 servings of brightly colored fruits and vegetables daily. I know this seems like a lot, but one serving is ½ cup raw, 1 cup cooked, or a medium-sized piece of fruit. A great gauge is to make a fist, the size is roughly one cup. Lastly, you will want to focus on the quality of your produce, look for fresh, organic, and local varieties. This will ensure the highest potency of phytonutrients!

With the summer season upon us, as well as vitamin E and C all, it is important to be aware of safe sun practices so we can keep our cells safe from radiation damage. UV rays from the sun have the ability to penetrate our cells and disrupt o, as well as vitamin E and C all, help to protect our cells from this damage by fighting the free radicals generated by the sun. Leafy greens are rich in these nutrients because they are in the sun all day and must produce UV blocking compounds to survive. By eating things like kale, romaine, spinach, and swiss chard we can fill our bodies with these UV blocking phytonutrients to protect our DNA. Quick disclaimer, this does not mean that kale is a sunscreen substitute, it is simply an added layer of protection!

Keep an eye out over the next few weeks, we will be highlighting the benefits of each color and how to increase your intake.

By Charlotte LaGuardia – Clinical Nutritionist