We all know that eating a balanced diet is essential to stay healthy. Apart from the macronutrients and micronutrients, nutritionists are encouraging the addition of phytonutrients in our diet.
What are phytonutrients?
Phytonutrients are compounds that give fruits and vegetables their vibrant hues, distinctive taste and aromas. Phytonutrients keep the plants healthy and help them fight infection. When we eat them, these benefits are passed onto us as well. Phytonutrients are known for their anti-inflammatory, antimicrobial, antioxidant and anticancer properties.
So, let’s explore how these colors can help us paint a healthy lifestyle.
- RED - Red fruits and vegetables are rich source of lycopene, which help reduce cancer risks. Antioxidants in watermelon and tomatoes can reduce stress. Anthocyanins in red strawberries and grapes protect red blood cells from damage.
Found in - Strawberries, cranberries, tomatoes, apples, red grapes, red peppers.
- ORANGE AND YELLOW - They contain carotenoids - mainly beta-carotene and beta cryptoxanthin, which the body converts to vitamin A to support eye health and immune function.
Found in - Carrot, sweet potatoes, oranges, yellow bell pepper, pineapple, mango, pumpkin, peaches, apricots.
- GREEN - These foods are rich in sulforaphane, isothiocyanates, and indoles, which inhibit the action of carcinogens (cancer causing compounds).
Found in - spinach, avocados, asparagus, broccoli, kale, cabbage, lettuce and capsicum
- BLUE AND PURPLE - Powerful antioxidants like anthocyanins in these foods delay cellular ageing and help heart by blocking the formation of blood clots.
Found in - Blueberries, blackberries, raisins, eggplant, plum, prunes and figs.
- WHITE - The two most important phytonutrients found in these plants are allicin and anthoxanthin. They provide immune boosting and anti-tumor properties. In addition to this they also help in lowering cholesterol, manage blood pressure and reduce the risk of heart diseases.
Found in - Banana, cauliflower, garlic, ginger, onion and mushroom.
Conclusion
Phytonutrients are nature’s protective compounds that offer numerous health benefits. Even though, medicines have their own place, health is not always achieved by taking pills. These natural compounds can be equally beneficial and that to without side effects.
This colorful plate is not only visually appealing, it is a powerhouse of nutrients which work synergistically to maintain overall wellbeing.
What are your thoughts?