How many fruits and vegetables do you consume every day?
“If you don’t eat all broccoli, you can’t go out.” “You can’t have the ice cream, you have to eat fruit.” How often do we put our children on such prohibitions and strict rules? It is our duty to keep them healthy and take care of all the vitamins and nutrients they take, such as phytonutrients. But, how many fruits and vegetables do adults eat on a daily basis? Proper nutrition believers will mention the rule “five.” This is the number of portions or pieces that we need to insert in organism every day. What do the tests say? We’re far below the average.
An average adult carries less than one serving of fruit and just a little bit more than one portion of vegetables per day. Also, these numbers include french fries I ketchup, for which we all know the “delightful” way of preparing and serving. The statistics is done on the US soil, where there is a growing number of people with chronic illnesses caused by unhealthy foods and bad habits. Obesity, cholesterol, high blood pressure, heart disease, all of which we are aware of and in panic. We definitely have to eat fruits and vegetables. But why? Vitamins, minerals, fibers, calcium, magnesium, the list is so long. Phytonutririons. There are 10,000 known phytonutrients, and scientists think there’s more than double of that. What gives the fruit and vegetables the fantastic colors, the coexistence, and rich nutrition are these wonderful natural substances.
The Magic of the Mother Nature in phytonutrients
They are nutrients that give people incredible health benefits. “Fito” in Greek means the concept of plants, which means they are in fruits and vegetables and everywhere around us. They are not fats, proteins, vitamins or carbohydrates. Phytonutrients enable perfect functioning and communication between the cells. The cells that successfully communicate produce the correct enzymatic reactions. As a perfect mechanism. Phytonutrients work as a synchronized orchestra, helping the cells to perform their assigned functions endlessly and make the body healthy, strong. Those are essential for the system to lift its immune wall, defend against harmful foreign substances and strengthen muscles when it is necessary to protect it.
What is truly magnificent is that phytonutrients are impossible to imitate and make synthetic supplements. Many companies have tried, but in the absence of the required enzymes, tablets containing vitamin I minerals cannot function as spinach or lemon taken through a regular diet. That’s why many call phytonutrients the magic of Mother Nature.
4 basic sources of phytonutrients
Kale is every day more recognizable salad on the modern man’s table. In addition to the awareness of the richness of omega-3 fat, kale also contains over fifty phytonutrients. Of the most significant are Kaempferol and Quercetin, both excellent antioxidants, essential for combating inflammation and natural analgesics. These phytonutrients are necessary for a healthy cardiovascular and nervous system in humans.
Spinach is known for its tremendous amount of iron and vitamin C, as super foods that give strength and feeds muscles. Spinach also contains Polyphenols, a group of phytonutrients, which are fantastic fighters against harmful external substances, they act anti-inflammatory and stimulate the immune system. For diabetics and those with heart disease, of great importance is the Alpha lipoic acid, another magic element in spinach.
Blueberries are one of the sweetest treats of nature and probably one of the most potent fighters against cancer. Blueberry is a source of vitamin C and fiber, but it has powerful allies in the fight against skin cancer, toxic and harmful substances of the environment, as an excellent antioxidant and as a medicine for cardiovascular diseases. These include Resveratrol, and a group of phytonutrients called Anthocyanins.
Avocado is wonderful fruit, mild taste, recommended for absolutely every meal. Keep good fats, also phytonutrients Carotenoids, strong fighters against free radicals that regulate blood sugar levels and have anti-inflammatory effects.
We believe that we have listed more than enough reasons to bring a little bit of green to your table. Enter new salads in the diet, morning smoothies with lots of kale, spinach in lunchtime, protein shake with blueberries after a workout. All of these foods, besides to phytonutrients you can’t find elsewhere, are excellent allies for weight loss, immune system strengthening, better heart, and airways. They act as an antiseptic and analgesic. So, no need to think a lot about choosing your best friend – go streight to the market and get familiarized with the green, the red and the yellow.