What are phytochemicals?
Phytochemicals encompass a wide variety of compounds produced by plants and can be found in fruits, vegetables, beans, grains, and other plants. Thousands of phytochemicals have been discovered, but only a few have been studied closely. As a result of current findings, seed companies and the biotech industry are investigating new ways to increase the level of nutrients and phytochemicals in plants. Some of the more commonly known phytochemicals include beta carotene, ascorbic acid (vitamin C), folic acid, and vitamin E.
Other common names for phytochemicals are :
Antioxidants, flavonoids, flavones, isoflavones, catechins, anthocyanidins, isothiocyanates, carotenoids, allyl sulfides, polyphenols.
Why should I eat phytochemicals?
There is evidence that a diet rich in disease-fighting phytochemicals may reduce oxidative stress which is a leading cause of premature aging, cancer and many other diseases.
How do I incorporate phytochemicals in my diet?
You are the artist so get creative with your palate--purple potatoes, green broccoli, red tomatoes, orange pumpkin, yellow onions, white mushrooms. Using a rainbow of colors not only provides a broad spectrum of nutrients but adds visual appeal to your plate and a variety of flavors and textures for your tastebuds. Orange,green,purple and blue plants offer some of the highest nutrition so it's a good idea to try to eat these colors daily. Reds don't need to be a part of the daily mix but should be included often. Aim to eat as many fruits and vegetables as you can daily. When preparing meals at home, ask yourself--how can I incorporate more fruits and veggies into this meal?
Suggestions:
- Sandwich - add lettuce, tomatoes, sprouts, peppers or avocado
- Chili - add onion, peppers, squash, sweet potato
- Macaroni and Cheese -add some cooked pureed carrot or some orange squash
- Stir fry - go light on the protein and heavy on the veggies
Contributed by Maureen O'Neal
No comments:
Post a Comment