Phytonutrients. Phyto-WHAT? Exactly what I thought when I first read that word. lol
Phyto Means Plant
Phyto means ‘plant’. Phytonutrients (or phytochemicals) include all plant foods, like vegetables, fruits, legumes, beans, nuts, seeds, teas, spices and whole grains. If it grows in nature it has phytonutrients. The goodies that make up plants are essential for health and living well, and plants are the FOUNDATION for disease prevention and mitigation.
A plant has an internal and external phytonutrient structure and this structure helps it live in vitality. A plant sustains itself by offering sustenance and protection from external pests and sources its own energy from the earth and the sun while it grows. Its cells respire and photosynthesize, and it makes and uses oxygen and carbon dioxide. Plants have very complex systems- as do humans, so, imagine the huge benefits you receive when you eat plants.
Plants Contain Information
Plants contain information and when ingested by humans, plants share the information to help human bodies function effectively. The information from a plant’s nutrients actually tells your body and cells and even your DNA what to do!
For example, phytonutrients stimulate enzymes to get rid of our body's toxins, and they boost your immune cells. Plants regulate your hormones, increase your blood vessels elasticity, decrease inflammation, and protect you from heart disease. They improve your eye health, your skin tone and radiance, and keep your brains sharp. A plant's information can kill cancer cells, all while making your healthy cells stronger. The fiber of plants feed your good gut bacteria, and improve the way your body eliminates waste. Some phytonutrients keep blood sugars and cholesterol levels in check and visually, their colors and shapes make your plate look interesting and beautiful.
What to Do with this Information?
What to do with this information? It’s as simple and as easy as eating it!
Here are some tips how to get more Plant Power!
Begin with Color
Begin with COLOR. The rainbow. ROYGBIV- red, orange, yellow, green, blue, indigo and violet. Try to get 2-3 different colors on your plate for every meal. The more color the better, since each color offers distinct information and benefits. For more on the benefits of color, check out some of my other blogs, Orange You Glad I Shared This? and, Be a Purple People Eater.
Try a Different Phytonutrient each Week
Try a Different phytonutrient each week. Most of us are creatures of habit, and we eat the same things over and over again. Because of this, we miss out on tons of valuable information to keep us fueled and filled with vitality! Try a new phytonutrient! Ever try goji berries? How about persimmons? Succotash? Millet? Explore a crunchy turnip, or the brilliance of purple rice. Maybe even a Buddah’s Hand? Why not discover something new this week?
9-12 Servings per Day
Aim for 9-12 servings of plants daily. YES! Nine to TWELVE! A typical serving size is: ½ cup of cooked vegetables, or 1 cup of leafy raw vegetables, or a medium sized piece of fruit, a thumb size of almonds (about 6 stacked horizontally) or a cup of green tea. It’s actually easier than you think.
Know Phytonutrient Sources
Know phytonutrient sources. It’s really pretty simple…. Anything that comes from the earth will fit into this topic. They are aplenty! Fruits, vegetables, nuts, seeds, legumes, herbs, spices, whole grains and teas all bring our body mind and spirit goodness.
Keep Fruits and Veggies Visible
Keep fruits and veggies visibible and where you can see them makes them more accessible and you'll be more apt to eat them.
Prepare
Prepare your choices. Pack fruit, veggies, a bag of nuts, teabags in your purse or brief case. When they are ready, you’ll eat them.
Choose Dark over Light
Choose darker phytonutrients over lighter ones. Maximize nutrient power, for example, try purple cauliflower instead of white, purple potatoes over white, or black rice over brown rice. This allows for more variety and a bigger bang for your plant. Purple and blue phytonutrients are harder to find, but pack a huge punch of healing.
Spice Generously
Use spice generously! Add cinnamon to oatmeal, turmeric to rice, garlic to potatoes, cumin and paprika to sweet potatoes, sprinkle dill on BBQ’d squash, or try basil and oregano in a salad. The possibilities are endless- and spices are an easy addition to increase plant power.
Go Organic…If You Can
Organic might be a little more expensive, so, if you can afford it- go for it. If you can’t it’s ok- because studies show that eating any type (organic, non-organic, canned, frozen) will benefit you more than not eating any at all!
Organic Vs. Non-Organic
A word about organic versus non-organic. The Environmental Working Group analyzes pesticide residue data from the U.S. Department of Agriculture and Food and Administration, ranking fresh produce based on highest to lowest residue. The Dirty 12 and the Clean 15 put this information into a handy photo for your shopping trips (take a photo of it for your phone for quick reference). Plants on the Dirty 12 should be bought organic if at all possible to avoid pesticide exposure.
Bottom Line
Bottom line. Eat a wide variety of color, shape, texture and flavor to do what's best for your body and your overall health. All the little things you do, add up to BIG improvements in how you feel because when you Feel Better, you will Live Better.
Do you enjoy a plant-based diet? Have you considered trying one? Let us know. Or, drop a comment below with your tips to encourage others to eat more plant power!
Nicole A. Vienneau has been a Registered Nurse for 20+ years, is a board certified integrative Nurse Coach, personal trainer, yoga and group fitness instructor, faculty with the International Nurse Coach Association and Integrative Nurse Coach Academy, founder of Blue Monarch Health, PLLC and co-founder of National Nurse Coach Network. Her passion is creating supportive group coaching programs in the community and online. She specializes in the prevention of brain and heart disease by creating unique partnerships with clients to enhance their vision of health. Nicole is an energetic Change Agent who is transforming healthcare through Nurse Coaching. She loves exploring nature, writing and finding solace with her crazy cats and traveling with her awesome husband. Email Nicole.