Why you really need to eat raw vegetables, fruits and greens

What is it about?

Phytonutrients are a term from nutritional science. As you can tell from its shape, phytonutrients are nutrients found in plants.

Phytonutrients have many different functions. First of all, they protect plants from bad environmental conditions and pests. Outside of plants (for example, in the human body that eats vegetables), these compounds can be dyes, protein modulators, antioxidants, antimicrobial and anti-inflammatory agents - that is, they take part in the metabolism and affect the body.

What substances are considered phytonutrients and how they are useful

Several groups of substances are called phytonutrients. Such compounds are not included in the groups of vitamins, minerals, macronutrients, or fiber. There are usually five groups of phytonutrients.

Carotenoids. These are compounds that give vegetables their yellow, orange, or red color. Under certain conditions, some of the carotenoids are converted in the body into vitamin A. Therefore, carotenoids are important for maintaining the functioning of the immune system.

Carotenoids include lycopene, beta carotene, lutein - and in general there are about 600 such compounds. Each of them has its own function, for example, studies have shown that 6 mg of lutein per day helps to maintain eye health, especially in old age. It is because of the high lutein content that blueberries are considered beneficial for eyesight.

Flavonoids. This is a large group of compounds that are found in the surface cells of plants, there are thousands of them. Accordingly, these substances have many functions. They are used in medicine and industry as dyes, antioxidants and tannins. Flavonoids are responsible for the blues and purples found in blueberries and grapes, for example.

Flavonoids are involved in cellular metabolism. They contribute to the body's detoxification process because they can neutralize chemicals that are not involved in metabolic processes.

Flavonoids are anti-inflammatory and help maintain cardiovascular health by regulating blood cholesterol levels.

Resveratrol - one of the flavonoids found in grapes, red wine, nuts and berries, has also been linked to positive effects on our brain's cognitive function.

Glucosinolates. They are components of many plants with a pungent odor, such as mustard. Their function is to serve as protection from pests. They give astringency to all types of cabbage.

Like some flavonoids, glucosinolates can neutralize not only external pests, but also internal ones. We are talking about xenobiotics - chemical compounds alien to our body.

Another useful function of glucosinolates is anti-inflammatory. A diet rich in a variety of cruciferous vegetables supports the body against chronic inflammation.

Phytoestrogens. These are substances that are similar in structure to the human hormone estrogen, only they are produced in plants.

Phytoestrogens have a beneficial effect on the cardiovascular system. Many scientific studies have focused on the positive effects of phytoestrogens on bone health, which can be very important for older people.

Polyphenolssuch as ellagic acid or EGCG - epigallocatechin gallate, which is found in large quantities in green tea. This is a very large group of compounds (there are more than 500 of them) that are present in plants, protect them from ultraviolet radiation and are responsible for the antioxidant effect. This means that they bind free radicals - aggressive molecules that harm the normal functioning of the body. In addition, polyphenols have anti-inflammatory effects. In some studies, ellagic acid has shown good results in maintaining liver function and normal blood cholesterol levels.

Where can I find phytonutrients?

The simplest answer to this question is in any fruits, vegetables and berries, as well as in legumes and whole grains. In general, in everything that grows. It is almost impossible to calculate the amount in grams of all groups of phytonutrients in different types of plants. But the common sources of the various compounds are known.

Fresh or minimally processed foods have higher phytonutrient content than cooked foods. Therefore, it is so important to eat vegetables and fruits raw - they are more beneficial.

To get all the phytonutrients you need, you need to eat at least 300-400 g of fresh vegetables and fruits per day, this is the gold standard of nutrition. Indeed, in addition to phytonutrients, vegetables contain vitamins, minerals, and fiber. All this together has a positive effect on the body, and if you stick to a diet rich in vegetables, the body will love it.

Fresh plant foods provide the body with the maximum of beneficial compounds, help maintain a healthy weight and normal bowel function.

There are phytonutrient supplements available. Should I buy them?

It all depends on your desire. Typically, with a well-balanced diet rich in a variety of nutrients, no supplementation is required - phytonutrients come from natural sources. But with high loads and improper nutrition, supplements can be justified - on the recommendation of a specialist.

Supplements containing different types of phytonutrients are already on the market. Such as. They contain the flavonoid hesperidin, the carotenoid lycopene, polyphenols: ellagic acid and EGCG (epigallocatechin gallate). All phytonutrients are derived from natural sources: alfalfa, acerola cherry, parsley, watercress. Plus, NUTRILITE ™ has wholes containing vitamins, minerals and phytonutrients - you can find them on the same website.

Is there any harm from phytonutrients?

If you do not take some substance in shock doses, then there is no harm from phytonutrients. But, for example, large amounts of antioxidants (including some phytonutrients) can be toxic with prolonged use.

This means that if you are taking any supplements, you need to monitor the content of different substances in them and not buy complexes in which the same substance is found. As for food, eating so many fruits that it becomes harmful will still not work, so you can not limit yourself in this.