How to Create a Phytonutrient Meal Plan
You’ve probably heard the term “phytonutrients” thrown around before but are unsure of what they are. Phytonutrients are nutrients that are found in plants, and they play a significant role in human health. They promote health on many different levels, supporting your immune system, strengthening your bones, boosting your mood and helping you sleep better. Some can be found in the produce in your grocery store, while others are made into natural supplements like CBD products.
You can find phytonutrients in fruits and vegetables, spices, teas and even chocolate. Yes, they all contain phytonutrients!
In this article, we’re going to take a look at building a meal plan around phytonutrients. But before we do that, let’s take a look at what phytonutrients are precisely and how this particular group of nutrients benefits your health.
What Are Phytonutrients?
Phytonutrients are non-nutritive plant-based compounds that provide the color, flavor, smell of fruits, vegetables, grains and beans. They offer a host of different benefits to support good health. This is due to their potent antioxidant properties, which help protect our bodies from free radical damage. Free radicals can cause serious harm to cells and tissues, leading to various diseases, including cancer.
Because they’re not essential to our diet (we can still live without them), the Food and Drug Administration isn’t required to be put on food labels. This can cause a problem when it comes to determining how much of these powerful nutrients we get in our food. Honestly, though, the trick is to focus on incorporating the right foods, so you don’t have to worry about getting enough of each.
We can find phytonutrients in apples, beets and broccoli, and the list goes on! It’s essential to make sure we’re eating a variety of them daily, preferably from whole foods, because they may work synergistically with one another to create even more outstanding health support than they could on their own.
Groups of Phytonutrients
Carotenoids, polyphenols, bioflavonoids and isothiocyanates are probably some of the most well-known groups of phytonutrients. But there are even more out there, like the many cannabinoids you’ll find in a full spectrum CBD tincture. Nevertheless, we’ll stick to the most well-known here.
Here’s some information on the most common phytonutrient groups:
Carotenoids – Found in carrots, apricots and squash, carotenoids are a class of phytonutrients that create the orange, red and yellow pigment in our food. Some of the most commonly known carotenoids include lycopene, beta-carotene and lutein. In addition, carotenoids are known for their antioxidant activity, supporting the immune system by quelling inflammation.
Polyphenols – Polyphenols are found in red wine, cocoa and coffee. They’re responsible for offering that rich color. This phytonutrient class contains many subgroups of compounds that work together to offer antioxidant and anti-inflammatory support. Some of the more well-known polyphenols include catechins, anthocyanins and proanthocyanidins.
Bioflavonoids – Bioflavonoids are a subclass of polyphenol compounds, which offer a variety of health benefits. They’re also found in red wine, tea and citrus fruits. They have an affinity for collagen, which is why they’re great for strengthening your bones, skin, heart and blood vessels.
Isothiocyanates – Isothiocyanates are found in cruciferous veggies like cabbage, broccoli, cauliflower and kale. These phytonutrients are responsible for these vegetables’ smell and work to support the liver’s detoxifying abilities. They’re also noted for their ability to protect against cancer development.
Incorporating Phytonutrients in Your Meals
The best way to ensure your meal planning includes as many beneficial phytonutrients as possible is to create a diet filled with veggies, fruits, whole grains and other plant foods.
It’s also helpful to choose organic produce when you can afford it. Organically grown fruits and vegetables are usually richer in phytonutrients due to their lack of exposure to pesticides, which have been shown to cause bodily harm.
To help get you started, try to include at least two of the following in every meal you make.
Cruciferous Vegetables – Cruciferous veggies include kale, cabbage, broccoli, cauliflower and Brussels sprouts. These are some of the most potent phytonutrient powerhouses out there.
In addition, they offer a particular combination of antioxidants known as glucosinolates. Glucosinolates contain sulfur-containing compounds that provide health benefits in two ways: they’re antioxidants in their own right, but they also form isothiocyanates when broken down by the enzyme myrosinase, which is produced naturally in these plants.
Beans and Legumes – High in fiber, beans are also excellent sources of phytonutrients that can prevent constipation. Because they’re rich in soluble fiber, they help stabilize blood sugar levels and lower cholesterol. In addition, they’re packed with antioxidants like quercetin, which can help protect cells from damage by free radicals. Legumes are also good sources of iron and folate, which are essential for energy production. In addition, they’re a great source of protein and can lower your risk of cancer, diabetes and heart disease.
Berries – Berries contain an antioxidant compound that’s most commonly known as anthocyanin. These colorful phytonutrients work to protect against inflammation, infections, diabetes and inflammatory bowel disease.
Nuts and Seeds – Nuts and seeds contain a wealth of phytonutrients, providing antioxidants that can reduce your risk of illness. They’re also good sources of protein and healthy fats, the monounsaturated type that can help lower cholesterol levels when eaten in moderation.
Whole Grain Products – Whole grains contain phytonutrients known as polyphenols, which help protect against disease by promoting antioxidant activity. They’re high in fiber, and they promote healthy blood sugar levels.
Fermented Foods – Fermentation is a process that can increase the bioavailability of nutrients in foods like cabbage and carrots, making these veggies even more nutritious. Just make sure the foods you ferment are organic, as they’re otherwise exposed to microbes that can harm your health.
You’re Ready to Prep!
Well, there you have it. A crash course on all the incredible phytonutrients you can find in your local supermarket (or local health food store). Whether they’re fresh or canned, incorporating a wide variety of these foods into your meals is the best way to ensure you’re always getting plenty of phytonutrients.
Remember that some of these foods are more nutrient-dense than others, so try adding a combination of different ones to your meals and continue to mix it up. This way, you can maximize their benefits. You can also add in some spices to make the phytonutrients in these foods more flavorful if desired.
Just remember, when it comes to healthy, phytonutrient-rich meal planning, variety is key!
