Phytonutrients
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Phytonutrients are found only in plants and are special nutrients designed to combat free radical damage. Free radical damage comes from environmental stressor such as pollution, ultraviolet radiation, toxic chemical exposure, and internal stressors such as physical or emotional stress, ingestion of pesticides and herbicides, excessive alcohol or drug consumption, and excessive refined sugar intake. Ensuring you are getting optimal amounts of phytonutrients on a daily basis will have an immense impact on your overall health and well being and boost your bodies ability to fight disease (especially cancers) and infection.
*Organic and non-GMO fruits and vegetables will contain way more phytonutrients so choosing organic and supporting local farmers with non-GMO farming practices can help boost your phytonutrient intake!
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Carotenes
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Carotenes are a carotenoid phytonutrient found in many fruits and vegetables. They act as antioxidants and help protect against free radical damage. They have been shown to have protective benefits against cancers and also help to reduce inflammation caused by oxidative stress.
Top food sources:
Squash, spinach, broccoli, sweet potatoes, yams, carrots, yellow and red peppers
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Flavonoids
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Flavoinoids are know for the high anti-oxidant properties as well as their anti-inflammatory affects. These phytonutrients have also been shown to have neuro-protective affects as well as anti-cancer properties.
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Top food sources:
Blueberries, raspberries, green tea, oolong tea, apples, onions, kale, broccoli, parsley, celery, grapefruits, lemons, legumes
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Glucosinolates
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Mainly found in cruciferous vegetables, this phytonutrient has been shown to have anti-cancer properties, improve cardiovascular health, support healthy weight loss, promote estrogen balance, and reduce inflammation.
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*some people may experience flatulence when eating cruciferous vegetables due to the high fibre content that is broken down in the large intestine and can create gas.
*If you are deficient in iodine and have a thyroid problem eating raw cruciferous vegetables more than 1-2 servings per day may negatively affect your thyroid function as these vegetables produce a compound which requires iodine and therefore reduces the amount available for your thyroid.
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Top food sources:
Arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, maca, radish, turnip, watercress
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Lignans
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Lignans are a compound found in high-fibre foods. This phytonutrient has anti-cancer, anti-bacterial, anti-fungal and anti-viral properties. It also acts as a phytoestrogen as it binds to estrogen receptors which assists in the regulation of estrogen in the body by escorting excess estrogen from the body.
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Top food sources:
Flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds, kale, broccoli, beans
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Lutein
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Lutein is a carotenoid phytonutrient that has been show to support healthy skin, eye health, and may be protective against damage from radiation.
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Top food sources:
Spinach, kale, collard greens, broccoli, zucchini, romaine lettuce, brussels sprouts
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Lycopene
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Lycopene is a powerhouse phytonutrient which has so many health benefits you could write a novel about it!! For starters it is a powerful antioxidant which has been shown to protect against cancers of the breast, prostate, and renal (kidney) cell carcinoma. It has protective benefits against HPV. This phenomenal phytonutrient protects your eyes from oxidative damage, protects your brain cells from degeneration from diseases such as Alzheimer's, and helps lower blood pressure and has protective mechanisms for your cardiovascular system!! Lycopene also plays a key role in bone health by protecting bone from oxidative stress. This is a phytonutrient you do not want to miss out on!!!
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Top food sources:
Tomatoes (cooked), papaya, grapefruit, asparagus, red cabbage, watermelon, carrots, guava, mango
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Phytosterols
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Phytosterols are a phytonutrient found in plants that have been shown to lower cholesterol levels (LDL's) as it blocks bad cholesterol absorption in the intestinal wall.
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Top food sources:
Green leaf lettuce, pickles, sesame seeds, asparagus, cucumber, beet greens, sunflower seeds, ground cloves, cauliflower, beets, brussels sprouts, grapefruit, tomatoes (cooked), cabbage, onions, peppers
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Zeaxanthin
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Zeaxanthin is a caroteniod phytonutrient which acts as an antioxidant and has protective benefits for specifically eye health.
Top food sources:
Kale, swiss chard, spinach, mustard greens, turnip greens, collard greens, dandelion greens
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