by Registered Dietitian, Emily Leffew

This month we are talking about a special category of nutrients called phytonutrients.

Phyonutrients are a subset of compounds found in plant foods that people eat. They have some pretty unique properties and characteristics.

Phytonutrients are also called phytochemicals, and they are natural bio active compounds produced by plants to protect themselves against things like UV rays, insects and fungi. When we eat those plant foods, these fruits and vegetables and whole grains, those compounds end up going inside of our body and providing us with powerful antioxidant capabilities, anti-inflammatory properties, and immune boosting benefits.

Here are some examples of subtypes of phytonutrients or phytochemicals.

Anthocyanins: These provide the vibrant red, purple, and blue colors to many different types of plant foods. Think about things like blueberries, cherries, eggplants, and purple grapes.

Anthocyanins in these foods are known to improve insulin sensitivity, which enhances the glucose uptake by our cells and reduces inflammation, and therefore it helps our body regulate blood sugar better in between our meals and snacks.

Anthocyanins also support heart health by lowering blood pressure and improving blood vessel elasticity. Other foods that contain anthocyanins are things like pomegranates, blackberries, and raspberries.

Lycopene: Another subtype of phytonutrients or phytochemicals is the carotenoid family including a specific nutrient called lycopene. Lycopene is responsible for the red and pink color in foods like tomatoes, watermelons and grapefruit.

Lycopene helps protect the body from oxidative stress and cellular damage, and because of this, it actually helps lower the risk or reoccurrence of a few specific types of cancer, including prostate, lung, stomach, and breast cancer.

Overall, phytochemicals are known to neutralize free radicals in the body, which are unstable molecules that cause damage and mutations to healthy cells. These mutations and damaged cells then lead to aging and chronic disease. So phytonutrients help combat chronic inflammation and can help prevent or delay or reduce the risk of major health conditions as we age.

Phytonutrients also assist with DNA repair and they support healthy cell reproduction and function. So all of our body’s tissues are made-up of different types of cells, and phytonutrients helps our cells to differentiate and fulfill their role accordingly in the best way possible.

You can identify phytonutrient rich foods by their vibrant colors and their distinct flavors. To get a good mix of phytonutrients in your diet, it’s important to try to eat the rainbow or eat as many different colors of produce as possible.

If you’re wondering if you’re getting enough nutrients in your diet, or if you’re looking for ways to eat more colorful fruits and vegetables, feel free to stop by the front desk of the fitness center and set up a nutrition appointment. I’d be happy to meet with you and go over all this in person.

Wishing you all a happy and healthy July.