Affordable Healthcare Series- Phyto-Nutrients

PHYTO-NUTRIENTS     WHAT????

 Don’t panic.  Phyto-nutrients are not a brain buster.  I will attempt to keep this simple.  

              Phyto-nutrients (Betalains and Polyacetylenes).  Phyto-nutrients are plant-based compounds that are thought to promote health; such as beta-carotene and lycopene.  The vital nutrients found in fruits, vegetables, grains, legumes, nuts, and teas; as well as dark cocoa!  There is a growing body of scientific evidence demonstrating that foods rich in these phytonutrients can have a positive and lasting impact on blood vessel function, immune system strength and cardiovascular health.  There is no confirmed data to suggest an ideal daily intake of these nutrients; just understand that seeking and consuming them can only benefit your overall health and vitality.  I will make some suggested vegetables that are known sources of the goods though!    

LYCOPENE:  Lycopene is a powerful, active nutrient found in tomatoes with incredibly high levels of antioxidant abilities.  New research into the beneficial effects of lycopene in the body is vast improvements in the function of blood vessels in patients with cardiovascular disease and high cholesterol.  It has been shown to help ward off many negative side effects in post-menopausal women. 

High lycopene intake could be a possible prevention of certain cancers, including renal cell carcinoma. However, confirmation of this claim through further scientific study is ongoing.  Not eating the rich leafy greens, legumes, and tomatoes would be counter-productive to total body wellness.  To claim that any antioxidant as a confirmed prevention, especially in the case of cancers, would be lofty.  Simply make an effort to grow a garden of the best vegetable varieties available and improve your dietary intake, but talk to your doctor as well.  If you are under medical supervision, please keep them in the loop!

ZEAXANTHIN:  Pronounced zee-uh-zan-thin.  It is one of the most common carotenoids (pigments), found in nature; out of 600 known carotenoids.  Zeaxanthin is a potent antioxidant.  Most zeaxanthin is in the leaves of dark, leafy green plants.  It is one of the two dominant components and deposited in high quantities, in the central retina of the eye; whereas lutein is typically found in the eye’s peripheral retina.  Zeaxanthin is thought to be one of the world’s most powerful components to eye health, and it’s easily grown in your garden!  There are several observational studies that have provided evidence for a high dietary intake of foods containing zeaxanthin (and lutein), with the lower incidence of Age-Related Macular Degeneration; A.M.D (JAMA/January 2008).  The data suggest that these carotenoids in the central eye macula, block damaging blue light from reaching the underlying structures of the retina, thereby reducing the risk of light-induced oxidative damage that could result in cataracts and A.M.D. (Age-Related Macular Degeneration).  As stated earlier, there is no concrete intake of these nutrients that is defined.  Understand that consuming any of the vegetables from the list below is better than not, and it is best to consume these foods RAW!  Heat will damage lycopene, lutein, and zeaxanthin; destroying what is good and rendering it far less effective!  Grow these:

Spinach                      

Brussels Sprouts                                                                                                                                 

Summer Squashes                                                                                                

Zucchini  

Purple Cauliflower

Red Kales

Dark Tomatoes

Orange Bell Peppers