Phytonutrients, What they are, What are their Health Benefits
Currently, there are few people who know that fruits and vegetables are good for health because they contain many vitamins and some minerals and help to increase fiber intake. These reasons are enough to encourage us to eat these foods daily. However, these nutritional benefits seem to be just the tip of the iceberg, because in each of fruits, vegetables, vegetables and legumes, other foodstuffs vegetables are hidden, or “phytonutrients” that give us an extra supply of benefits health and welfare.
What are phytonutrients?
They are organic compounds (are called phytochemicals) that are found in plants, and they provide a range of protective properties and benefits to maintain and ensure its vitality. They are present in fruits, vegetables or legumes.
What are phytonutrients?
These chemicals are responsible for giving them color, the taste, protect them from ultraviolet rays, or allow them to overcome the elements and pressures of their environment (insects, fungi, bacteria, drought, etc.). They are the natural defenses of plants. People consuming these substances can obtain certain properties that promote health: antioxidants, anti – inflammatory or promoting liver health.
Importance of Phytonutrients
No doubt the reasons why they are so necessary the fruits and vegetables for optimum nutrition that directly benefit nutrition, and even performance, both physically and cognitive. Nutritional abundance of phytonutrients micro nutrient is very abundant and very important. Weight that are not considered essential elements themselves, as in the case of vitamins and minerals, they do play a prominent health for their contribution to reduce and even eliminate many ailments and diseases role.
Antioxidants and phytonutrients
The role of antioxidants is to neutralize oxidative cell damage caused by some unstable molecules, the free radicals, which can lead to a number of disorders and diseases of high risk to health. Not all of these substances play a detrimental role in the body, but some are really necessary. However, it could argue against those external agents that cause the spread of these free radicals, such as: pollution, cigarette smoke, or excessive exposure to ultraviolet light of the sun.
Benefits of aging phytonutrients
As we have seen, one of the most important benefits is its antioxidant power, ie, neutralize free radicals. This involves providing protection to the cells that form the tissues of the body, being particularly important the protection of the cell membrane and DNA.
Inflammation processes in the body have different origins, some of which are needed as part of the proper and normal operation. However, maintaining high this state, caused by external conditions, it can become a major problem in nature. Eating foods rich in these micro nutrients can reduce inflammation and associated pain.
Regular Blood Pressure
An unbalanced blood pressure is directly related to coronary heart disease, and one of the reasons that produce stronger in the world. Healthy habits are essential to ensure throughout our lives keep our heart muscle in optimal conditions. Among the benefits of phytonutrients is controlling hypertension cases.
Another case of heart disease is attributed to hypercholesterolemia and elevated blood triglyceride values, and that cause formation and accumulation of platelets, increased stiffness of arterial walls, and increasing the risk of thrombus. A diet which abound derived foods rich sources of phytonutrients is a step toward cardiovascular health.
Strengthening the immune system
The properties that plants benefit to fight external agents such as bacteria, microbes or bacteria, and any toxic substance can be used by people in favor. Our immune system tends, as over the years, reducing its effectiveness. Nourished properly should be a step to take advantage of the benefits of these substances.
Types of phytonutrients and Where to Find Them
|Anthocyanins: Antioxidants, cancer control and stimulate the brain. They are in arrears|
|Ellagic acid: grapes, strawberries and cherries|
|Phenolic acid: green tea, soy and garlic|
|Beta-carotene: carrots and handle|
|Bioflavonoids: the best known are the routine, quercetin, hesperidin and catechin. Apples, lemons, cherries, grapes, green peppers …|
|Cetylmyristoleate: olive oil, wheat germ, soybean, sesame, sunflower|
|Capsaicin: hot pepper|
|Phytates: soya and cereals|
|Cruciferous: cabbage, cauliflower, broccoli and brussel sprouts|
|Flavonoids: grape, dried plum, apple, blueberry, blackberry and strawberry|
|Lycopene: tomatoes, citrus fruits, apricots and red peppers|
|Limonin: citrus oils|
|Monoterpenes: oils of fruit and vegetables|
|Organosulfides: garlic, onions and chives|
|Polyacetylenes : carrots, celery|
|Resveratrol: red wine, peanut skin|
|Sulforaphane: broccoli, cauliflower or scallions|
This type of phytonutrient, has a molecular structure like estrogen, so they can act so the hormone found mostly in women. In certain periods of life of women, it is recommended to increase the amount in the diet of these substances, due to low endogenous production. Among its effects health benefits can be found some evidence in reducing endometrial cancer, or reduce bone loss.
Diet rich in phytonutrients
Here are some simple guidelines to increase the wealth of phytonutrients in our diet
- Add a serving of fruits or vegetables at every meal you make
- The day starts with a smoothie loaded with fruits and vegetables. A quick recipe: Add cold water in the blender, spinach leaves arugula leaves + + + striped ginger grated lemon zest + juice of 1 lemon + 2 carrots + 1 banana + 1 handful of blueberries frozen
- Rich salad : Add any vegetables or vegetable, avocado, sliced apples …
- Increases vegetable purees, ah! And the cooking water Use it to your homemade broths
- The more colorful are your dishes, much better!
- Bring almonds, and avoid that if you get hungry, end up buying any product ultra processor
- Keep always prepared tea infusions. You can take as a refreshing drink by adding ice cubes
- Add spices of all kinds, including spicy, like peppers to your dishes, apart thermogenic effect will take advantage of the properties
- It includes more dishes of vegetables in combination with cereals or rice. Lentils or garbanzo + + Rice Peas, Quinoa + Peanuts are great recipes for complete proteins, and all the benefits of phytonutrients
- More market and less supermarket
- Cultivate your own garden !
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