Phytonutrients are nutrients that are found in plants that support the health of the body. Our ancestors used to get the majority of their nutrition from plants. The organic compounds come from plants, vegetables, fruit, nuts, seeds, legumes and teas. They are not the traditional proteins, vitamins, minerals and fats, although plants do contain these.
Researchers know the most about carotenoids, the largest known group of phytonutrients. Carotenoids are the red, yellow and orange pigments in fruits and vegetables. Some green vegetables also contain carotenoids. This group of nutrients tend to protect humans against different types of cancers, heart disease and age related eye problems like cataracts and macular degeneration.
The largest recognized groups of carotenoids are alpha and beta-carotene, lutein, lycopene, beta- cryptoxanthin and zeaxanthin. They come from a wide variety of food sources and scientists are excited about the results of research on how whole foods containing carotenoids can help prevent and reverse disease. They include carrots, citrus, apricots, leafy green vegetables, broccoli, pumpkin, sweet potatoes, kale, spinach, tomato and tomato products, peaches, guava, eggs, all green vegetables, watermelon, mango, papaya, and pink grapefruit.
Polyphenols are another group of phytochemicals that scientists call secondary plant metabolites. There are two types of polyphenols - flavonoids and non-flavonoids. Polyphenol food sources include, tea, onions, red wine, red and purple grapes, apples, raspberries, cranberries, blueberries, strawberries, soybeans, citrus fruits, certain vegetables and specific nuts.
There is ever mounting evidence that for every 3 servings of fruits and vegetables added to the diet there is a corresponding 22 percent drop in the risk of all kinds of strokes. In one study, elderly men who were in the group of highest intake of dark green and dark yellow vegetables had a 46 percent decrease in heart disease risk than the group with the lowest consumption. Their risk of cancer was 70 percent less.
The lowest risk group ate more than two servings of dark yellow and green vegetables per day compared to the lowest group that ate less than 1 serving per day. Studies are consistently showing that small increases in the quantity of dark green and yellow vegetables eaten per day are dramatically reducing the risks for heart and circulatory diseases.
Study after study is showing that by increasing daily or weekly consumption of specific fruits and vegetables is resulting in dramatic reductions is risk for aging diseases like cancer, macular degeneration, cataracts, strokes, heart attacks, inflammatory diseases, dementia, and Alzheimers. I could go on for a mile here listing all the studies but I think you get the idea.
The bottom line is eat as many servings of fruits and vegetables as you can every day to reap the benefits of reduced disease risk. The exception of course is white potatoes. By increasing your intake you will feel better and look better. Your body will respond in ways that will please you.
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