How to Add Phyto – Chemicals for a Better diet:

I was looking through some old textbooks the other day and found these helpful tips (circa 2013) keys to better health for all of us – not just kids. And guess what – it still remains – most we have learned was that most of them are free radical antioxidants. Anyway here they are.

Focus on Phytochemicals

Phytochemicals are substances found in plant foods (phyto means plant) that are not essential nutrients but may have health-promoting properties.

Phytochemicals include hundreds, perhaps thousands of biologically active nonnutritive functions found in plants. For example, compounds found in onions and garlic are natural pesticides that protect them from insect infestation. Most plant chemicals have no effect on human health, but many promote health and a few can be toxic. For example, many are antioxidants that decrease the adverse effects of reactive molecules on normal physiological function. However, the phytos found in soy and teas have been shown to inhibit tumor growth.

Cruciferous vegetables are named for the cross shape of their four petal flowers. They include broccoli, cabbage, Brussels sprouts, and kale among others and their consumption is linked with lower rates of cancer. The red pigment (color) in tomatoes is called lycopene which is a potent antioxidant and associated with a reduced risk of macular degeneration, the leading cause of blindness in older adults.

How to Choose Phytochemicals
Choose five different colors of fruits and vegetables
for each day.
Choose a new fruit or vegetable for each week.
Herbs and spices are great sources of phytochemicals.
Add vegetables to your favorite spaghetti sauces and casseroles.
Try baked or dried fruit for dessert.
Double your typical serving of vegetables.
Add pesto, spinach, artichokes or asparagus to pizza.
Buy small jars of chopped garlic, ginger and basil to make it easy to add to your cooking
Snack on whole-grain crackers.
Switch to whole wheat bread, brown rice, and whole-wheat pasta.
Add fruit to your cereal and vegetables to your eggs.
Dice up some tofu and add it to stir fry.
Include nuts to baked breads and salads (especially walnuts).
Sprinkle flaxseed in your oatmeal.