Phytonutrients The Micronutrient You Need To Know

With over 5000 known phytonutrients it always amazes me that they aren’t talked about more and today we are going to change that. Plant foods contain thousands of natural chemicals which help the body as a whole.

Phytonutrients:Micronutrients (Phyto) meaning plant of nutrient substances.

Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. Many phytochemicals give the foods their color or smell. Foods containing phytochemicals are often very colorful, but white foods such as onions, garlic, and even olive oil are high in these nutrients.

Some of the most common phytonutrients are:

carotenoids/ellagic acid/resveratrol/flavonoids/phytoestrogens/glucosinolates

Six Phytonutrients Examples:

1.Red (Lycopene)One of the 600 Carotenoids (any of a class of mainly yellow, orange, or red fat-soluble pigments, including carotene, which give color to plant parts such as ripe tomatoes and autumn leaves)

Reduce the risk of prostate cancer, diabetes, and heart disease.

Fruits and Vegetables: Cherries, Cranberries, Mangos, Watermelon, Papaya, Beets, Red onions, Red potatoes, Red peppers

2.Orange and Yellow(Beta-Carotene) Reduce risk of breast cancer, colon and lung cancer, stroke and heart disease.

Helps to enhance immune function, and protects against premature again of cells

Fruits and Vegetables: Grapefruit, Mango, Oranges, Peaches, Carrots, Yellow corn, Yams, Sweet potatoes

3.Blue(Anthocyanidins) Promotes artery health, protection from blood clots, cancer, DNA damage.

Supports urinary tract health and memory

Fruits and Vegetables: Blackberries, Elderberries, Plums, Eggplant, Raisins, Black cherries, Beets, Blueberries, Purple tomatoes

4.Green( Lutein) Protects DNA by neutralizing free radicals and oxidation. May reduce numerous cancers, heart disease and Alzheimers.

Fruits and Vegetables: Collard greens, Mustard greens, Spinach, Brussels sprouts, Kiwis, Green grapes, Green pears, Honeydew, Melons

5. Blue/Green(Indole) Protects against estrogen-induced cancer cell growth, stimulates bone growth, promotes muscle growth and joint health

Vegetables: Bok choy, Collard greens, Radish, Mustard greens, Wasabi, Cauliflower, Watercress, Kale

6.White/Tan (Allicin) Anti-cancer properties, immune support, reduce risk of heart disease, and microbiome

Fruits and Vegetables: Bananas, Brown pear, White Peaches, Turnips, White corn, White potatoes, Parsnips

Always consult with your doctor or a trusted physician if you have any concerns before changing your regular diet or taking new supplements.

Check back for another post later this week! If you have any questions let me know!

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Ask a herbalist Part 3

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Hey everyone, and welcome back to Ask a herbalist part three. It has been a minute, and I want to thank everyone for their patience. Today we are jumping right back into the questions, so here we go. 

• How to start a herb collection? 

Your herb collection would depend on what you are trying to achieve. I will list some essential herbs and how they can be used in the kitchen, home, and health. Remember always to keep spices or herbs in a dry, sealed mason jar. Always make sure no water gets inside, or mold might grow. A lot of shops on Etsy have starter kits. Don’t overthink it and start small. These are a few things I always keep on hand. 

• Peppermint: Now, I have about 3 peppermint plants currently because I love everything about it. As someone who has IBS, I tend to have a lot of stomach issues. Peppermint is good for nausea, headaches, cramps in oil form, upset stomach, gout, and more. Peppermint also relaxes muscles and helps treat diarrhea and IBS. 

• Dill: Dill is a herb in the celery/carrot family. Dill leaf will help with cramps, muscle spasm and stimulates breast milk. Safe for children, but always consult with a doctor first if you have any concerns. Dill also helps with halitosis (bad breath). If you chew the seeds daily, it can help with a long term problem. 

• Garlic: Surprise, I am more than sure everyone, well most people have some form of this herb in your household. Garlic is one of the most powerful herbs in the book, from thrust, yeast, and fungal infections to congestion, whooping cough, and high blood pressure.

• Lavender: Fun fact about lavender is that it is apart of the mint family. Serval parts are edible and can make a lovely tea or be put on a salad. Lavender can kill lice and their nats, aches and pains, UTI’S, and lowering blood pressure. 

• Lemon balm: Looks similar but is more of a distant cousin. Lemon balm can be used to help with anti-inflammatory, regulates the thyroid, and helps with dementia.

Always remember that I am not a doctor: just a humble juicer and certified herbalist. Before you change your diet or try new things, always consult with your doctor or a trusted physician. 

• How do you start a garden?

 When creating a garden, it’s important to figure a few things out first for one, what zone you live in. For starters, Hawaii is in zone 11. We get sun all year round, so I usually do not worry about winter or the first frost. Next, start small research soils, types of gardens stuff like that. I grow peppermint, catnip, bittermelon, flowers, and things like that. Other indoor plants that are easy to maintain are aloe, a money tree, a snake plant, or pathos. Research is critical in this. You don’t need much to have a green thumb. Talking to your plants helps, I promise. You can find out what zone you are in by merely asking google. When starting to grow or take an herb, always read up on the side effects. Even when growing different plants, some can be poisonous by touch, so always do your research. 

• What should you know before starting a garden or herb collection? 

The main requirement for growing Herbs is growing them in the proper location. Most prefer full sun as long as average summer temperatures don’t rise above 90 degrees. If you have hot summers, consider planting in an area that gets morning sun and afternoon shade in the summertime or a place that receives filtered light (such as under a tree that allows some light to pass through). Check the area several times during the day to ensure that there are at least four hours of sun. (e.g., 8 to 12, 12 to 4, or from 9 to 11 and 2 to 4) 

Planting Herbs:

You need approximately 1 to 4 feet in diameter for each plant for planting Herbs, depending on the plant. Here are some general guidelines for plant sizes:

• 3-4 feet – Rosemary, Sage, Mints, Oregano, Marjoram 
• 2 feet – Basils, Thyme, Tarragon, Savory 
• 1 foot – Cilantro, Chives, Dill, Parsley

This post and thread was just a brief look into the herb and garden life. These next couple of months, I have youtube videos planned, more interactive blog posts, posters, and more. I have been learning that I am moving more into my teacher ways following my mother’s footsteps. (lol) 

Thank you again for taking the time to read. Please don’t forget to like, share, comment, and subscribe.