According to the recommendations of the World Health Organization (WHO), in order to maintain normal health, we should consume at least 400 grams of vegetables and fruits per day. Mainly in fresh and raw form. Are you following these tips? According to statistics, 75% of people do not listen to this WHO recommendation.
Healthy human diet
What should be the diet of a person who wants to maintain and strengthen his health? No doctor will give an exact answer to this question until he examines the analysis of this person, becomes familiar with his lifestyle and family tree. There are not many immutable rules for creating a menu, and we all, to one degree or another, develop our own diet and eating regimen instinctively.
It would seem like planting a vegetable garden: eating food wisely means eating what our ancestors have long eaten. They somehow managed without yoghurts, Big Macs and dietary supplements. But we must take into account that previous generations lived on a slightly different planet. They had different ecological conditions, a different rhythm of existence - and, it should be noted, the average life expectancy was much lower than today.
It is impossible not to admit: we evolve, and this happens even at the nutritional level.
Research in recent years confirms that the human menu has changed a lot. Just 40-50 years ago, mass production of meat products was established. New breeds of chickens were developed that grow indoors and quickly gain weight - and from that time on, meat products began to sharply decline in price.
If a person of average income at the beginning of the last century treated himself to a roast once a week, then at the moment meat is available to almost everyone. At the same time, over the past 20 years, vegetables and fruits began to contain 20% less nutrients - also due to “industrial” production.
As a result, an amazing situation has arisen: the average person (we do not take into account the inhabitants of Central Africa) is able to afford to eat varied and with pleasure, but his menu is very “burdened” with meat products, while he does not receive enough vitamins, minerals, provitamins from plants.
What are phytonutrients and why are they needed?
Nutrition scientists have grouped the plant-derived substances we need under the general term “phytonutrients.” What are these substances? Their main goal is to protect plants from the hostile effects of the environment. By using them, we get the opportunity to “appropriate” these protective forces. Currently, quite a lot of dietary supplements are produced, the basis of which is phytonutrients.
How are these tablets and capsules made? Vegetables, fruits and herbs are taken that are grown in environmentally friendly places without the use of chemical fertilizers, insecticides and other harmful drugs (at least, this should be the case ideally;). The fibers from these plants are removed; everything that remains is dried, mixed, and here you have a purified phytonutrient.
People who want to improve their health must follow simple laws: first of all, move more, secondly, eat wisely, including a lot of vegetables and fruits in your menu, and if their consumption does not meet the WHO recommendations given in the In the beginning, you can compensate for the lack of phytonutrients by taking dietary supplements.
Unfortunately, many people experience a lack of phytonutrients, since we are not always able to adhere to a complete diet, provided with all the important substances. We will have no time to live and work if we carefully select our diet according to colors and consume it on a schedule.
Where to get phytonutrients from?
The popular Mediterranean diet is most consistent with WHO advice. It uses a large amount of fresh vegetables and fruits, fresh seafood, and olive oil. But, alas, it is quite problematic for residents of the Russian outback to adhere to such a menu. And in other countries and regions very few people eat this way. Most often, in the diet of people around the world, there is a lack of vitamins C, A, D, E. And this deficiency, of course, affects well-being.
The content of certain phytonutrients in different products can vary significantly. Let's take lutein as an example. We need this phytonutrient to rejuvenate all organs and systems (since it is considered a strong antioxidant that neutralizes the effects of destructive free radicals), especially to strengthen the visual organs. It is found in large quantities in green vegetables and fruits. Most of it is in spinach. Since a person needs from 6 to 10 mg of lutein per day, following the advice of scientists, you need to eat 100 grams of spinach per day. Or half a kilo of green peas, where the concentration of lutein is much lower. Or a bucket of kiwi, which contains just a little bit of lutein.
Naturally, not every one of us is capable of such nutritional feats. But a modern person can easily strengthen the body with the help of medications and dietary supplements containing phytonutrients. However, if you eat 400 grams of fresh vegetables and fruits every day, as varied as possible, as WHO recommends, then you can do without these pills and tablets.
Phytonutrients color plants in different colors: for example, lycopene is found in reddish vegetables and fruits, carotene is found in yellowish and orange ones, anthocyanidin substances give fruits a dark blue color. We need any phytonutrient for the health of certain organs and systems. In order to help the body as a whole, we need a balanced set of phytonutrients, that is, our diet must be, in the literal sense of the word, rainbow.
The composition of food, which is exclusively of plant origin, includes specific organic compounds. In the course of scientific research, it was found that these organic substances have a beneficial effect on human health. With a constant intake of these substances into the body, a positive effect on metabolism and immunity was noted. Such biologically active substances are called. This name comes from the word “phyton”, which, translated from Greek, means plant. The second half of the name nutrient means nutrient.
Types of Phytonutrients
There is a very wide variety of types of phytonutrients. Currently, about 100 thousand of these specific beneficial plant organic compounds are known. All plants, including vegetables and fruits, contain. They play an important role in plant life. It lies in the fact that these phytochemical compounds protect plants from viral diseases, microbes, and fungi. Some types of phytonutrients are involved in the process of photosynthesis.
Based on functional features, they are divided into six different groups: organic acids, carotenoids, resveratrol, flavonoids, glucosinolates, phytoestrogens.
Carotenoids They color plants red, orange, yellow and green. In total, more than 600 carotenoids are known. In the human body they work as antioxidants.
Organic acids form the taste of the fruit. The most famous organic acids include oxalic, citric, malic, salicylic and ellagic acids.
Fruits and berries contain the largest amount of organic acids. In the human body, they maintain the acid-base balance and neutralize carcinogenic chemicals.
Flavonoids have antioxidant properties, which is very important for strengthening the walls of blood vessels. This is the most numerous group of phytonutrients.
There are many types of flavonoids. Some of the most well-known types of flavonoids are catechin, hesperedin, queceretin, and anthocyanin.
Resveratrol in the human body helps strengthen the walls of blood vessels, reduces cholesterol levels and has antioxidant and antitumor properties.
Red grapes contain large amounts of rasvelatol.
Glucosinolates in the process of digestion in the human body, they are degenerated into other chemicals that help fight various inflammatory processes.
The main sources of glucosinolates are cruciferous plants (kale, Brussels sprouts, broccoli, savoy cabbage).
Phytoestrogens (lignans) in the human body they perform the same role as ordinary estrogens (steroid hormones). They are able to resist not only the development and proliferation of cancer cells, but even prevent them from joining healthy cells of internal organs. Phytoestrogens strengthen internal cell barriers, their structure and size.
Liminnik Sources: Schisandra (its fruits have the highest concentration of phytoestrogens), burdock, sesame and flax seeds, pumpkin seeds.
Amount of phytonutrients consumed
On average, a person consumes about 1000 phytonutrients in food, although the optimal figure recommended by doctors is 2500. The amount of phytonutrients consumed depends on the diet. The more products of plant origin you have on your menu, the greater the amount of these beneficial plant organic compounds. It should also be taken into account that long-lasting food products of plant origin that are grown with chemical fertilizers (especially those grown in greenhouses using hydroponics), genetically modified products, products with the addition of preservatives and dyes, refined vegetable oils, ground grains contain a negligible amount of phytonutrients.
Benefits of Phytonutrients
Recent scientific research confirms the fact that they protect the human body from many diseases, exhibit a strong antioxidant effect and anti-cancer effect, and support the normal functioning of the cardiovascular system. Unlike vitamins and microelements, they do not play a key role in maintaining human life as a whole.
Video about phytonutrients
Be always healthy and cheerful!
As you may know, in today's world it is important to support your body's ability to detoxify. According to scientific and medical literature, there are toxins in everyone. Dot .
Think about it: Toxins are present in every aspect of our lives, from the air we breathe to the food we eat, and even the thoughts that enter our minds can be toxic.
Scientists estimate that there are over 80,000 chemicals currently used in the United States, and we are exposed to many of them every day.
From heavy metals to persistent organic pollutants, these toxins can have quite a negative impact on our health. Animal and human studies have linked toxins to inflammation, oxidation, neurodegenerative diseases, immune dysfunction, and musculoskeletal dysfunction, to name a few problems that toxins cause.
Unfortunately, it is impossible to avoid all of these dangerous toxins as they have become part of every aspect of our lives. However, there is a simple way to support your body's natural detoxification function - eat more colorful plant-based foods!
Most likely, you have heard more than once about the need to eat more fruits and vegetables from doctors, parents, and nutritionists, and this is all for good reason. Colorful fruits and vegetables not only look great on the plate, but they also contain powerful compounds with incredible benefits for cleansing and healing the body. These compounds are called phytonutrients.
In addition to giving foods their color, they also support health and detoxification processes in every organ of the body.
There are hundreds of phytonutrients, and each supports health in its own way. In the flow of information about so many phytonutrients and their characteristics, you can easily get lost. In general, it can be said that having plenty of different colored fruits and vegetables in your diet provides you with phytonutrient benefits.
However, you can tailor phytonutrients to target specific issues. To begin exploring the colorful world of phytonutrients, below you will find five classes of phytonutrients that are known for their particularly beneficial cleansing properties.
Flavonoids
These compounds are found in a wide range of foods, including cilantro, parsley, onions, apples, oranges and blueberries. In terms of detoxification processes, flavonoids bind heavy metals that enter the body and help remove them from the body through urination. They also calm inflammation caused by excessive accumulation of toxins in the body.
To increase the absorption of flavonoids, try eating fruits and vegetables raw or lightly steamed. Over-processing flavonoid-rich foods reduces the bioavailability of these compounds in the body. Make sure the vegetables do not lose their vibrant color as a result of cooking.
Epigallacatechin gallate (EGCG)
This phytonutrient has a list of body-cleansing benefits almost as long as its name! EGCG stimulates additional production of certain enzymes and genes responsible for clearing the body of persistent organic pollutants, helping the detoxification organs to naturally cope with the cleansing of the body.
ECGC is also a powerful antioxidant and triggers anti-inflammatory processes.
The richest source of ECGC is green tea. Phytonutrient content varies by brand, but high quality tea (such as green tea Teavana) contains 83 mg of ECGC per teaspoon. To get the most benefits from the flavonoid, steep the tea with boiling water for at least 5 minutes.
Quercerin
Quercerin is found in many sources, including citrus fruits, apples, onions, parsley, nuts, tea, and dark berries (blueberries, blackberries, and blueberries). Like the other flavonoids discussed, it is a powerful anti-inflammatory compound and antioxidant that binds to heavy metal molecules to easily remove them from the body. Like ECGC, it stimulates the production of enzymes responsible for removing persistent organic pollutants.
Quercerin is mainly found in the skins of fruits and vegetables. If possible, try to use the fruit with the peel on. Remove only the outer skin from onions, leave the peel on organic fruit (but remember to wash it properly!) and add citrus zest to your recipes.
Curcumin
Curcumin, the active compound found in turmeric, is one of the most health-promoting spices. It is also called the “health superstar” due to its health-promoting effects.
Just to focus on the detox benefits, curcumin is an antioxidant that binds heavy metal molecules in the body, fights inflammation caused by toxins, and increases the production of enzymes responsible for removing stubborn organic pollutants from the body.
Curcumin has also proven its anti-carcinogenic properties in human studies.
Curcumin can be introduced into the diet in a myriad of ways. Make vegetable curries using curry powder and coconut milk, sprinkle turmeric on salads or steamed vegetables, and add it to egg dishes in the morning.
Organosulfur compounds
These antioxidant-rich compounds reduce inflammation, bind and remove heavy metals from the body, and increase the production of enzymes that remove stubborn organic pollutants. Like curcumin, they protect the body from cancer-causing compounds. And their most unique property is that they protect the liver and reproductive system from toxins.
One of the richest foods in sulfur is garlic. Crushed or pureed garlic is the best way to activate organosulfur compounds. However, it is important to let the garlic sit for 10 minutes after cutting before consuming it, and it is also worth keeping in mind that heat can deactivate the organosulfur compounds.
Adding these phytonutrients to your diet is a great way to support and activate your body's natural ability to detoxify.
If you're wondering how to start introducing phytonutrients into your diet, try this curry recipe.
Ingredients
for those who eat meat:
- 100-200g organic boneless, skinless chicken breasts, diced
for vegetarians and vegans:
- 1 cup cooked chickpeas
for all:
- 1 teaspoon coconut oil
- 1 teaspoon curry powder
- some ground black pepper
- ½ teaspoon sea salt
- 1 clove garlic, finely chopped or crushed
- 2 tablespoons finely chopped red onion
- ¾ cup unsweetened coconut milk
- 4 handfuls kale, torn into pieces by hand
- juice and zest of ½ lemon
- ½ red pepper, cut into thin strips
- 1 teaspoon extra virgin olive oil
Preparation:
1. Melt the coconut oil in a frying pan over medium heat. Add the curry spice mix, pepper, salt and stir thoroughly for a few seconds before adding the onions.
2. Continue stirring, add the onion and stir until the onion is soft and translucent. Add the coconut milk and stir well before adding the chicken or chickpeas.
3. Cover the frying pan with a lid and simmer over medium heat for 7-10 minutes.
4. Meanwhile, lightly simmer the kale and red pepper in a frying pan, keeping the colors of the vegetables bright. Remove the vegetables from the stove to a plate. Add lemon juice and olive oil. When the chicken or chickpeas are ready, place half the amount on a plate with the vegetables. Serve it right away.
Thanks for the translation to Ekaterina Andreeva
According to WHO recommendations, to maintain optimal health, we should eat at least 400 grams of raw vegetables and fruits per day. Are you following these recommendations? According to statistics, 75% of people do not listen to WHO advice.
How should a healthy person who wants to maintain their health eat? No doctor can answer this question with certainty until he studies the analyzes of this hypothetical person and becomes familiar with his lifestyle and family tree. There are no strict nutrition rules, so we all, to one degree or another, form our diet intuitively.
It would seem that it would be a good idea to plant a vegetable garden: eating healthy is what our ancestors ate from time immemorial. They somehow lived without yogurt, foie gras and dietary supplements. However, we must take into account that our ancestors lived on a slightly different planet.
They had different environmental conditions, a different rhythm of life - and, it should be noted, the average life expectancy was significantly lower than modern life. We have to admit: we are evolving, and this must be consistent even at the nutritional level.
MASSIVE and GOOD
Research in recent years shows that the human diet has changed greatly. Just 40 years ago, mass production of meat products was established. New breeds of chickens were developed, which are raised indoors, quickly gain weight - and from that moment on, meat products began to become cheaper. If a person of average income at the beginning of the last century treated himself to a roast once a week, now meat is available to the largest part of the population. At the same time, over the past 20 years, vegetables and fruits began to contain 20% less nutrients - also due to mass production.
As a result, an amazing picture emerged: the average person (we don’t take into account the inhabitants of Central Africa) can afford to eat varied and with pleasure, but his diet is heavily “burdened” with meat products, while he does not receive enough vitamins, minerals, and provitamins from plants.
Important! Seasonal vegetables and fruits have the highest concentration of phytonutrients. In our latitudes, seasonal benefits of nature are available only in summer and autumn; the rest of the time you can prepare them from frozen or canned fruits.
EAT A PHYTONUTRIENT!
Scientists involved in nutrition have grouped beneficial substances of plant origin under the general term phytonutrients. What are these substances? Their main function is to protect plants from aggressive environmental influences. By consuming them, we have the opportunity to “appropriate” these protective forces.
How are phytonutrient tablets and capsules made? Vegetables, fruits and herbs are taken that are grown in ecologically clean areas without the use of chemical fertilizers, insecticides and other harmful substances. The fibers from these plants are removed; everything that remains is dried, mixed, and here you have the phytonutrient in its pure form.
100 g SPINACH or BUCKET OF KIWI?
The concentration of certain phytonutrients can vary greatly in different products. Let's take lutein as an example. We need this phytonutrient to rejuvenate all organs and systems (as it is a powerful antioxidant that neutralizes the effects of destructive free radicals), especially to maintain vision. It is found in green vegetables and fruits. Its concentration is highest in spinach. Since a person needs from 6 to 10 mg of lutein per day, following the recommendations of scientists, one should eat 100 g of spinach daily. Or 500 g of green peas, where the concentration of lutein is slightly lower. Or a bucket of kiwi, which contains just a little bit of lutein. Of course, not every one of us is capable of such nutritional feats. Therefore, modern man faces the need not only to eat right, but also to support the body with the help of dietary supplements containing phytonutrients.
Important! When going on a diet, many ladies even deny themselves vegetable oils. In fact, the reason for excess weight lies, as a rule, not in fats, but in fast carbohydrates. Whereas vegetable fats help in the absorption of phytonutrients. Olive oil is especially beneficial.
EXPERT COMMENT:
Keith Randolph, Ph.D., Lead Research and Development Specialist, Nutrilite Health Institute:
People who want to maintain optimal health must follow very simple rules: first of all, move regularly, secondly, eat right, including plenty of fresh vegetables and fruits in your diet, and replenish phytonutrient deficiencies. Unfortunately, this deficiency is observed in 3 out of 4 people, because we physically cannot spend as much effort and time as required to form a saturated diet rich in all necessary substances. We will have no time to live and work if we carefully select our diet by color and consume it on a schedule. The famous Mediterranean diet is most consistent with WHO recommendations. It contains a huge variety of local vegetables and fruits, fresh seafood, and olive oil. However, very few people on the planet eat this way. Most often, a shortage of vitamins C, A, D, E is recorded all over the world. And this deficiency, of course, affects the state of health.
What substances do I need? Phytonutrients color plants in one color or another: for example, lycopene is present in red vegetables and fruits, carotene is present in yellow and orange ones, and anthocyanidin substances give fruits a dark blue color.
We need each phytonutrient to improve the health of certain organs and systems. To support the body as a whole, we need a balanced set of phytonutrients, that is, our diet must literally be colorful. Here are some examples for creating a color menu.
The beneficial effects of plant foods on health have traditionally been associated with their content of vitamins, minerals and fiber. More recently, it has been discovered that plant foods contain thousands of other compounds in addition to macronutrients (complex carbohydrates, proteins, fats and fiber) and micronutrients (vitamins and minerals). It is these components of fruits and vegetables in a person’s diet that determine his health. This array of plant chemicals was first called phytonutrients and then phytochemicals (PCs). Phytonutrients are active compounds in vegetables and fruits that have no nutritional value for humans, but ensure their health..
Why do vegetables and fruits need phytonutrients?
Plants, to a greater extent than humans, are exposed to the damaging effects of environmental factors - radiation, toxins, pollution, damage by viruses and bacteria, and eating by animals and insects. In order to survive as a species - to survive in unfavorable conditions and produce healthy offspring - nature has given the opportunity to representatives of the plant world to synthesize various types of chemical compounds as protective factors against all possible threats to their safety. Each blade of grass contains literally thousands of different chemical protectants. Many of these compounds determine the specific color, taste, and smell of vegetables and fruits. The infinitely wide range of colors of plant products reflects the spectrum of their phytonutrients and, accordingly, possible options for implementing their protection.
Why do humans need phytonutrients?
Tens of thousands of PCs have been isolated, their chemical properties have been characterized and classified, and their biological activity has been determined. It turned out that in the human body FCSs work in a similar way - they protect against diseases.
The most studied class of polyphenols (flavonoids, lignans, stilbenes) is a diverse group of PCSs of vegetables, fruits, olive oil and wine. As phytonutrients, polyphenols provide a wide range of protective functions. Including reducing the level of bad cholesterol and increasing good cholesterol, protecting against oxidative stress, suppressing the growth of cancer cells, and having an anti-inflammatory effect.
A similar effect was found in terpenoids (carotene, lycopene, etc.) - another class of phytonutrients. Adding tomato extract (rich in carotenoids and lycopene) to food reduces the risk of lipid metabolism disorders, cardiovascular diseases, metabolic syndrome, regulates blood pressure, and reduces bad cholesterol levels.
Organosulfur phytosterols from the cruciferous family and other vegetables and fruits reduce the synthesis of inflammatory molecules in the cells of the immune system and have an antioxidant effect. These phytonutrients (organosulfur, phytosterols) also show a protective effect against atherosclerosis by regulating serum levels of total and good cholesterol.
PCOS such as resveratrol, epigallocatechin gallate, gingerol, phytosterol and myricetin directly regulate at the molecular level the inflammatory cascade, cell proliferation/migration, oxidative stress and metabolic disorders.
