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!

Advertisement

Juice Recipes for Seasonal Allergies

Happy Wellness Wednesday Everyone! Juicing for allergies works best when consumed daily.Here are some juice combinations to help you get started.

Ginger Shots – Juice 1-2” of ginger with some pineapple or apple

Pineapple – Yellow Bell Pepper – Kale – Ginger – Lemon

Cucumber – Arugula – Parsley – Apple – Lemon

Cucumber – Celery – Red Leaf Lettuce – Apple – Jalapeno – Lemon

Romaine – Celery – Watercress – Cilantro – Apple – Lemon

Cucumber – Orange – Mustard Greens – Lemon

Pineapple – Kiwi – Kale – Ginger

Pineapple – Papaya – Ginger – Lemon

Question Of The Day

Do you need pulp?

Pulp is the fibrous byproduct leftover after extracting the juice from fresh fruits and vegetables. Technically, it’s called pomace.The juicier, thicker the vegetable, the more juice you’ll yield.

Why Keep The Pulp?

Pulp contains nearly 95% of the fiber of fresh fruits and veggies, as well as up to half the nutrients. They’re the very same things that we are urged to eat more of to reduce the risk for everything from type 2 diabetes and obesity to cardiovascular disease and cancer. 

When you plan to use pulp in your cooking or baking, peel and core your produce before it goes down the chute. You don’t want apple seeds or tough pineapple peel in your homemade breakfast bars.

Benefits

Pulp is rich in fiber ; Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. We need at least 20 to 30 grams of fiber per day for good health, but most of us average about 15 grams a day.

Gut Health is Health and Wellness; Your gut wall houses 70 percent of the cells that make up your immune system. When your gut is happy the body is.

Full of nutrients and minerals; When you juice a lot of the good stuff gets booted out.

How to store leftover pulp

If you’re not going to use your pulp right away, it’ll keep well in a sealed container in the fridge for about 24 hours.

You can also freeze it in bags, though the color and texture may change slightly when you thaw it.

Ways to use pulp:

Veggie Burgers

Soup Broth

Vegan Basil Pesto

Baked Goods

Smoothies

Breakfast

Fruit Leather

Popsicles

Clothing Dye

Cream Cheese Spread

Dog Treats

A fun recipe to try

https://www.foodnetwork.com/recipes/juice-pulp-quick-bread-2697012

Info:

Fiber