July 2024 - The Power of Phytonutrients
Happy 4th of July!
Welcome to Picasso Health & Nutrition’s monthly newsletter.
This month we’re celebrating the bounty of the season and learning why eating varied colors benefits us.
Please contact me with any questions, comments or topics for future newsletters.
Here’s to your best health,
Therese
Featured Article
Discover the Power of Phytonutrients: Adding Color and Health to Your Plate
This is the season our home gardens and farmers’ markets are chock-full of colorful produce. You may have heard the expression, “eat a rainbow” and know it’s important to eat a variety of fruits and vegetables every day, but do you know why? The answer is phytonutrients.
What Are Phytonutrients?
Phytonutrients (phyto = plants), are natural compounds found in plants that contribute to their color, flavor, and resistance to disease. When we consume the plants we, in turn, receive the protective benefits. These compounds play a significant role in promoting health and preventing illness. Sources of phytonutrients consist of all plant foods, including vegetables, fruits, legumes, nuts, whole grains, seeds and spices. Phytonutrients have antioxidant, anti-inflammatory, and immune-boosting properties, making them a valuable addition to your diet.
Common Types of Phytonutrients
There are thousands of phytonutrients, but some of the most studied and well-known include:
Carotenoids: There are several carotenoids like beta-carotene. They’re important because it can turn into vitamin A in the body. Vitamin A promotes healthy vision, cell growth, immune function, and reproduction.
Flavonoids: Found in fruits, vegetables, tea, and wine, flavonoids have anti-inflammatory and antioxidant effects.
Glucosinolates: Present in cruciferous vegetables like broccoli and brussels sprouts, these compounds have been linked to cancer prevention. Glucosinolates are responsible for these vegetables’ sulfur aroma.
Phytoestrogens: Found in soy and flaxseed, these can mimic or influence the body's estrogen levels, potentially reducing the risk of certain cancers.
Resveratrol: Found in grapes, berries, and red wine, resveratrol has been linked to heart health and longevity.
The Color Connection
The color of fruits and vegetables is often a direct indicator of the types of phytonutrients they contain. Here’s a guide to understanding the health benefits associated with different colors:
Red: Foods like tomatoes, red peppers, and strawberries are rich in lycopene and anthocyanins, which promote heart health and may reduce the risk of cancer.
Orange and Yellow: Carrots, sweet potatoes, and citrus fruits are high in carotenoids such as beta-carotene and lutein, supporting vision and immune function.
Green: Leafy greens, broccoli, and kiwi contain chlorophyll, lutein, and folate, which support detoxification and eye health.
Blue and Purple: Blueberries, grapes, and eggplants are packed with anthocyanins, which have anti-aging properties and support brain health.
White and Brown: Onions, garlic, and mushrooms contain allicin and other compounds that boost the immune system and have anti-inflammatory effects.
Tips to Increase Color Variety in Your Diet
Adding a rainbow of colors to your meals can ensure you’re getting a wide range of phytonutrients. Here are some tips to enhance your diet:
1. Mix it Up: Aim to include at least three different colors in every meal. For example, add red bell peppers, green spinach, and orange carrots to a salad.
2. Snack Smart: Keep colorful fruits and vegetables on hand for snacks. Try a mix of berries, sliced bell peppers, or a handful of cherry tomatoes.
3. Explore New Foods: Each week, try to incorporate a new fruit or vegetable into your diet. This can help you discover new flavors and nutritional benefits.
4. Smoothie Power: Blend a variety of fruits and vegetables into smoothies. A mix of spinach, blueberries, and pineapple can provide a burst of nutrients.
5. Seasonal Choices: Eating seasonally ensures a variety of colors and phytonutrients throughout the year. Visit local farmers’ markets for inspiration.
6. Culinary Creativity: Experiment with different cooking methods like grilling, roasting, or steaming to bring out unique flavors and textures in colorful veggies.
Incorporating a vibrant array of fruits and vegetables into your daily meals not only enhances the visual appeal but also provides a powerhouse of phytonutrients to boost your health. Embrace the colors of nature and reap the benefits of a nutrient-rich diet!
More Information
Would you like to learn more about colors of plant foods and their health benefits, plus steps to getting more phytonutrients? See Phytonutrient Spectrum Foods
Article References
Clinical Evidence of the Benefits of Phytonutrients in Human Healthcare https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7164990/
Featured Recipe
Rainbow Salad
This is a beautiful, colorful salad packed with phytonutrients. It yields two meal-sized servings or four side salads.
**If you make this in advance, leave out the greens and toss in before serving. Feel free to substitute any veggies you have in abundance.
Salad
• 1/2 cup uncooked quinoa, rinsed
• 1 can of garbanzo beans, rinsed
• 1/3 cup pumpkin seeds, sunflower seeds or slivered almonds
• 1 medium raw beet, grated
• 1 medium-to-large carrot, peeled and grated
• 2 cups packed garden greens
• 1 avocado, cubed
Vinaigrette
• 3 tablespoons apple cider vinegar
• 2 tablespoons fresh lime or lemon juice
• 2 tablespoons olive oil
• 2 tablespoons chopped fresh mint, cilantro or basil
• 1 tablespoon honey or maple syrup
• 1 teaspoon mustard, to taste
• 1/2 teaspoon salt
1. To cook quinoa: if your quinoa is not pre-rinsed, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 1 cup of water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set aside to cool.
2. To prepare the vinaigrette: Whisk together all of the ingredients until emulsified.
3. To assemble the salad: In a large serving bowl, combine the pumpkin seeds, garbanzo beans, shredded beet and carrot, roughly chopped greens (if not making in advance), cubed avocado and cooked quinoa.
4. Drizzle dressing over the mixture and gently toss to combine. Season to taste with salt and black pepper, Serve.
Adapted from Cookie and Kate’s Colorful Beet Salad with Carrot, Quinoa & Spinach
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Thanks again, and take care,
Therese