Fight Disease with Phytonutrients: Superfoods from Fruits and Vegetables for Your Health

Maintaining health and preventing disease seems to be the goal of many people in this health-conscious era, so it's no wonder that many health supplements are produced and marketed. In fact, before taking vitamins and supplements, you can get the effects and nutrients from fruits and vegetables that you can consume. The trick, look for fruits and vegetables with phytonutrients.

What are phytonutrients? Phytonutrients are elements that are naturally produced by plants. Its main function is actually to maintain plant health by protecting the plants themselves from external destructive agents such as sunlight and pests. According to Maya Feller, M.Sc., R.D., C.D.N., a nutritionist and nutritionist, "Phytonutrients contain antioxidants and anti-inflammatory properties that have a good function for your health. Phytonutrients can be easily found in fruits, vegetables, grains, and nuts.

According to another nutrition expert named Jessica Levinson, M.Sc., R.D.N., C.D.N., "Intake of phytonutrients is important for women, because some medical studies show that phytonutrients reduce health risks such as breast cancer and cervical cancer. Eating foods that are rich in phytonutrients also helps reduce the risk of heart disease, diabetes, in addition to several other chronic diseases such as cancer. The antioxidant function of phytonutrients works against free radicals - the cause of damage to body cells - which is actually effective in reducing the risk of cancer. "

Phytonutrients have up to 10,000 different types, but you don't need to memorize them all. Here are 4 types of phytonutrients and types of food that you need to put in your healthy diet.


1. Flavonoids: Good news for chocolate and coffee enthusiasts. You can get flavonoids from green tea, chocolate (a minimum of 70% cacao), as well as grapefruit and citrus fruits. Flavonoids contain antioxidants in the form of catechins and anthocyanins which are believed to be able to fight cancer and heart disease.

2. Phenolic acid / phenolic acid: Like flavonoids, phenolic acid has the function of fighting inflammation in the body's cells. You can get it on broccoli, cauliflower, apples (don't peel the skin, because the phenolic acid is contained on the skin), and brussel sprouts (for the local version, you can buy washing)

3. Lignans: these chemicals act like your estrogen hormones, so they can help regulate hormone balance in the body. In addition, lignans are rich and soluble and insoluble which is good for your immune system. Find lignans in grains, legumes (like flaxseed), and whole grains.

4. Carotenoids: are natural color pigments that give red, orange, and yellow to vegetables and fruit. Carotenoids have long been believed to be good for preventing eye diseases and cancer. You can get it through the intake of carrots, tomatoes, watermelon, winter squash, yams, and grapefruit.

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