A newly released study, America's Phytonutrient Report, found eight
in 10 Americans are missing out on the health benefits of a diet rich
in colorful fruits and veggies, resulting in a phytonutrient gap. The
report looked at fruit and vegetable consumption in five color
categories, specifically green, red, white, blue/purple and
yellow/orange, and the phytonutrients found in each color category.
Eating
a variety of colorful fruits and vegetables is one way to help keep you
and your family healthy. Foods in the red category are particularly
helpful to our immune systems, in addition to supporting heart health.
Tomatoes, pomegranate, red cabbage, cranberries, even pink grapefruit
provide the phytonutrients lycopene and ellagic acid.
The health
benefits of foods in the yellow/orange category support a health immune
function tooalong with vision and heart health. And they help maintain
skin hydrationimportant as we head into these cold, dry months. These
foods pro-vide beta-carotene, alpha-carotene, lutein, quercetin and
other phytonutrients that can be converted into Vitamin A. Deli-cious
and nutritious yellow/orange fruits and vegetables available now
include: carrots, squash, sweet potatoes and pi-neapple.
For
optimal health, aim to eat two foods from each of the 5 color
categories green, red, white, blue/purple and orange/yellow for a total
of 10 servings each day. A few of Amy Hendel's favorite tips to help
fill phytonutrient gaps:
1. Instead of tossing out fruits or
veggies that look a bit wilted or bruised, use them. Add chopped
vegetables to canned soup. Bake cored apples with a bit of cinnamon, a
sprinkle of raisins and lemon zest. Or, perk up a muf-fin recipe with
by adding an over-riped banana.
2. When baking omega-3 rich fish,
top with tomatoes, onions and other veggies, brush with olive oil and
sprinkle with oregano, red pepper flakes and rosemary. Herbs and spices
are packed with antioxidants too.
3. Pureed fruit added to baking
recipes gives moisture AND phytonutrients, while cutting fat. Try
pureed plums in brownies and mashed cherries in meatloaf or hamburgers.
4.
Finally, while eating whole fruits and vegetables is the goal, a
natural, plant-based supplement like those made by Nutrilite can help
fill phytonutrient gaps in your diet.
