“Take your daily multivitamin” is advice commonly heard, but have you ever heard of taking your daily “phytonutrients”? The news is full of stories of new phytonutrients that have been found in food and their disease fighting, anti-cancer and anti-aging properties.
When we think of the micronutrients in food, what comes to mind first is the importance of vitamins and minerals. Most of these compounds in food were identified in the 18th and 19th century. But since then, scientists have discovered that there are other equally important factors in our food. One of these important factors is phytonutrients, which give our foods amazing healing properties such as preventing cancer and anti-aging.
The word phytonutrient, comes from the Greek word phyton, meaning plant. They are plant compounds thought to have health-protecting qualities (also called phytochemicals). This broad category is comprised of several families of compounds found in everything from fruits, veggies, lentils and herbs.
The topic of phytonutrients is overwhelming to try to explain in one article. Over 2000 of them have been discovered to date, and counting. They include a number of families of compounds that have been shown to have a wide range of benefits for health.
Eat the rainbow!
Some phytonutrients give fruits and vegetables their bright colour. Here are a few examples:
Anthocyanins: These compounds give food their red or purple colour. They are found in shrimp, salmon, berries, red grapes and cherries. These compounds have been found to improve memory and protect the brain from age-related degeneration.
Carotenoids: Give foods like carrots their yellow and orange pigments. They are also found in sweet potatoes, mangos, tomatoes. They are powerful antioxidants that help prevent cancer and signs of aging.
Cancer Fighters
Studies have shown for many years that individuals that eat more fruits and vegetables are healthier. As these phytonutrients are studied more closely, it is becoming clear that these compounds in our produce have powerful health-giving properties. They protect us from cancer, the effects of aging and even memory loss. For example, Flavanoids are being extensively researched for their anti-cancer properties. They are found in foods like cherries, pomegranates, walnuts, grapes and berries.
Where can we get them in the diet?
This part is easy; just eat your fruits and veggies. There is a reason the food guide recommends 5-10 servings per day. By choosing a variety of produce, you get a broad spectrum of these phytonutrients in your diet. Each time you eat fruits and veggies you are enlisting the healing and protective power of these tiny compounds.
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Until next time,
Stephanie
