If Food is Medicine then the medicines put on this earth to heal our bodies are Phytonutrients.
Phytonutrient Background:
Phytonutrients, or phytochemicals, are natural compounds of all plant foods. They are responsible for giving plant foods their distinct colors, tastes, and smells. They also provide plants with protection from pests and environmental stressors. In the human body, phytonutrients play a role in many processes, including (but not limited to) toxin elimination, hormone metabolism, and strengthening the immune system. While the full impact of phytonutrients is not yet understood, it’s safe to say that phytonutrients and the foods that contain them are an important part of promoting and sustaining health.
Sources of Phytonutrients
More than 25,000 phytonutrients are found in plant foods. Fruits and vegetables are rich sources of phytonutrients. So are whole grains, legumes, herbs, spices, nuts, seeds, and teas. In order to get the full benefit of phytonutrients, it’s important to incorporate these foods into your diet in their whole form, or as close to their whole form as possible. Specific phytonutrients and their health benefits are associated with specific colors of foods, including red, orange, yellow, green, blue/purple/black, and white/tan/brown. To promote good health, it is important to eat a variety of phytonutrient rich fruits and vegetables each day. Aiming for one to two of each color per day is a healthy goal to strive for. The health benefits associated with different colors of foods and the names of the health compounds found within them are listed here. An interesting note is that all colors boast proven anti-cancer properties.When you read the list of compounds from each color group, notice how many of them you have heard of related to the healing of different systems of the body.
Reds:
Anti-cancer, anti-inflammatory, cell protection,
DNA health, immune health, prostate health,
vascular health
Apple, beans (Adzuki, Kidney, Red), beet, bell
pepper, cranberries, cherries, grapefruit (pink),
grapes, onion, plum, pomegranate, potato, radish,
raspberries, strawberries, red pepper, rhubarb,
rooibos tea, tomato, watermelon.
The names of the healing compounds in the “Reds” are Anthocyanidins, Astaxanthin, Carotenoids, Ellagic Acid, Ellagitannins
Fisetin, Flavones, Flavonols, Flavan-3-ols, Flavanones, Luteolin, Lycopene, Proanthocyanidins, Quercetin.
Oranges:
Antibacterial, anti-cancer, cell protection, immune
health, reduced mortality, reproductive health, skin
health, source of vitamin A
Apricot, bell pepper, cantaloupe, carrot, mango,
nectarine, orange, papaya, persimmon, pumpkin,
squash (acorn, butternut, winter), sweet potato,
tangerine, turmeric root, yams.
the healing compounds in oranges are Alpha-caroteneBeta-carotene, Beta-cryptoxanthin, Bioflavonoids, Carotenoids,
Curcuminoids, Naringenin.
Yellows:
Anti-cancer, anti-inflammatory, cell protection,
cognition, eye health, heart health, skin health,
vascular health
Apple, Asian pear, banana, bell pepper, corn, ginger
root, lemon, millet, pineapple, potato, starfruit, summer squash
Healing properties Lutein, Rutin, Zeaxanthin.
Greens:
Anti-cancer, anti-inflammatory, brain health, cell
protection, skin health, hormone balance, heart
health, liver health
Apple, artichoke, asparagus, avocado, bamboo
sprouts, bean sprouts, bell pepper, bok choy,
broccoli, Brussels sprouts, cabbage, celery,
cucumber, green beans, green peas, green tea,
dark leafy greens (kale, spinach, etc.), lime, okra,
olive, pear, zucchini.
The incredible list of compounds in greens: Catechins, Chlorogenic acid, Chlorophyll, Epigallocatechin gallate,
Flavolignans, Folates,Glucosinolates, Hydroxytyrosol, Indole-3-carbinol, Isoflavones, Isothiocyanate,
Oleocanthal, Oleuropein, Phenolic diterpenes, Phytosterols, Phenols, Phenylethylisothiocyanate,
Silymarin, Sulforaphane, Tannins, Theaflavins, Thearubigins, Tyrosol.
Blues, Purples & Blacks:
Anti-cancer, anti-inflammatory, cell protection,
cognitive health, heart health
Bell pepper, berries, cabbage, carrot, cauliflower,
eggplant, fig, grapes, kale, olive, plum, potato,
prune, rice (black, purple)
Compounds: Anthocyanidins, Hydroxystilbenes, Procyanidins, Pterostilbene, Resveratrol.
Whites, Tans & Browns:
Anti-cancer, anti-microbial, cell protection, digestive
health, heart health, hormone balance, liver health
Apple, cauliflower, cocoa, coconut, coffee, dates,
garlic, ginger, jicama, legumes, mushrooms, nuts,
onion, pear, sauerkraut, seeds, shallots, soy, tea whole grains.
Powerful nutrient compounds: Allicin Allyl sulfides, Cellulose (fiber), Lignans,
Lignins, Sesamin, Sesamol, Tannins, Terpenoids, Theobromine.
How much Phytonutrient should we consume daily?
We need about 9-13 servings of whole plant foods if we want to prevent chronic disease. A typical serving
is only half a cup of cooked vegetables, one cup of raw leafy vegetable, or a medium-sized piece of fruit. It
would be best to aim for every meal of the day to have about 3-4 servings of plant foods so that at three
general meals per day (not including snacks), you would make your serving requirement on a daily basis.
From this paragraph it is easy to observe the majority of our population suffers from a Phytonutrient Deficiency.
Simple ways to get more Phytonutrients:
Instead of getting the full rainbow of colors, you may be eating the standard processed food colors of brown,
yellow, and white. For example, think of the typical breakfast menu – waffles, pancakes, ready-to-eat cereal,
sausage, and eggs – which does not necessarily provide much color early in the day. However, if you had a
fruit smoothie with blueberries, peaches, and raspberries, you’d have three colors of the seven colors of the
rainbow first thing in the morning! Make it your goal to get the full seven colors every day with a variety
of foods.
Vary Your Choices
There are thousands of phytonutrients in nature. If we eat the same foods over and over again, even if they
are colorful, we may be missing the universe of important phytonutrients in foods. One helpful hint is to try
a new food every week to ensure that you are getting different foods to try!
Maximize Combinations
When we put certain foods together, we may achieve a better effect than if we just had the foods by
themselves. Sometimes, there can be a “synergistic” result from combining certain foods. For example,
putting turmeric with black pepper together with olive oil could enhance the phytonutrient effects of all
three foods on your health. Adding lemon juice to spinach could help the iron become more absorbed by
your body. Try putting plant foods together for an enhanced health benefit.
Be Creative with Substitutions
One way to get more plant foods would be to think of foods that are commonly eaten that may not
be as nutrient dense and replace with nutrient-dense options. Some plant foods clearly give us more
phytonutrients than others! For example, you could substitute mashed potatoes with mashed purple
potatoes or sweet potatoes. You could substitute white rice with purple, brown, or black rice. Change your
salad carrots out for organic rainbow carrots. Use different colors of peppers to dip in your hummus.
Summary:
As a Pittsburgh Clinical Nutritionist and Functional Medicine Practitioner for over 20 years, I have observed the powerful healing potential of diet change. With diet change that removes processed and refined foods, the incredible benefit of implementing the Phytonutrient Spectrum into your daily diet can have a dramatic impact on every type of disease. It is common to hear medical opinions that “diet has nothing to do with your current condition.” I suggest looking up some of healing compounds listed above and reference that with your condition. You might be surprised to find
the medicine that is available to improve your condition is found right in your daily intake of fruits, veggies, whole grains and herbal teas. Food can be the medicine that heals your body or the poison that takes you down. Take time to learn and research what your body needs. Health is a choice, Choose Well!
Dr. Conan Shaw
Board Certified Clinical Nutritionist
Certified Functional Medicine Practitioner
