Of course the words rutin, hydroxytryrosol and limonene are not in the vocabulary of an everyday American, but heart disease, cancer and low immune system, those we do know. Well those hard to pronounce words are linked to have beneficial effects on preventing heart disease, heightening immune system response and even preventing certain cancers.
What foods contain these compounds? Many fruits, vegetables, grains, nuts and seeds that you can find in your neighborhood grocery store. They're called phytonutrients (or polyphenols). Polyphenols can be broken down into many subcategories. Here are some of our favorites in a language everyone can understand:
1. Naringenin. Found in grapefruit, oranges, and other citrus fruits, naringenin has been found to block damage to the DNA in cells, regulate blood sugar levels, and block glucose production by the liver. An orange a day keeps the doctor away?
2. Hydroxytrysol. A polyphenol found in olive oil and red and white wine, hydroxytrysol has been shown to improve blood lipids and reduces damage to tissue caused by cigarette smoke. Studies have shown that consumption of extra-virgin olive oil helps to lower LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). Hydroxytrysol may also protect against breast cancer. I think a glass of wine and some pasta (with extra-virgin olive oil of course) sounds about healthy!
3. Cyanidin. Cyanidin can prevent cancerous skin growth and long tumors and may also prevent cellular damage caused by cerebral, cardiac and liver ischemia (a condition where the blood flow is restricted from part of the body, meaning oxygen restriction as well!). Cyanidin may also help protect against colon and oral cancer. This compound can be found in blackberries, cherries, blueberries, cranberries and raspberries as well as plums, grapes and red onions. If you can't find something yummy to make out of one of those, well..
4. Betaine. Maybe you're looking for away to keep your best furry friend healthy too? Well this compound is found in many animal foods as well as food we eat! Look for animal foods with betain in the ingrediants. For you're palate, look for grains, beets, and spinach as well as red meats. Betaine is essential for many bodily functions such as cell reproduction and the breakdown of fats. Lowering high blood pressure has also been linked to betaine. Some food for thought and your pooch!
You may be wondering the best way to get your phytonutrient intake. Follow these simple steps and bingo!
1. Buy fruits and veggies with deep blue, red, and purple colors.
2. Eat those fruits and veggies in a variety of ways (raw, cooked, and fresh).
3. Use E.V.O.O (extra-virgin olive oil) in food prep as much as possible.
4. Add flax and sesame seed to yogurt, breakfast cereals, and salads.
5. Consider quality and quantity when choosing your fruits and vegetables (a handful of blueberries instead of a cup of applesauce).
Happy phytonutrient hunting!
www.upwardmotionpt.com
What foods contain these compounds? Many fruits, vegetables, grains, nuts and seeds that you can find in your neighborhood grocery store. They're called phytonutrients (or polyphenols). Polyphenols can be broken down into many subcategories. Here are some of our favorites in a language everyone can understand:
1. Naringenin. Found in grapefruit, oranges, and other citrus fruits, naringenin has been found to block damage to the DNA in cells, regulate blood sugar levels, and block glucose production by the liver. An orange a day keeps the doctor away?
2. Hydroxytrysol. A polyphenol found in olive oil and red and white wine, hydroxytrysol has been shown to improve blood lipids and reduces damage to tissue caused by cigarette smoke. Studies have shown that consumption of extra-virgin olive oil helps to lower LDL cholesterol (bad cholesterol) and increase HDL cholesterol (good cholesterol). Hydroxytrysol may also protect against breast cancer. I think a glass of wine and some pasta (with extra-virgin olive oil of course) sounds about healthy!
3. Cyanidin. Cyanidin can prevent cancerous skin growth and long tumors and may also prevent cellular damage caused by cerebral, cardiac and liver ischemia (a condition where the blood flow is restricted from part of the body, meaning oxygen restriction as well!). Cyanidin may also help protect against colon and oral cancer. This compound can be found in blackberries, cherries, blueberries, cranberries and raspberries as well as plums, grapes and red onions. If you can't find something yummy to make out of one of those, well..
4. Betaine. Maybe you're looking for away to keep your best furry friend healthy too? Well this compound is found in many animal foods as well as food we eat! Look for animal foods with betain in the ingrediants. For you're palate, look for grains, beets, and spinach as well as red meats. Betaine is essential for many bodily functions such as cell reproduction and the breakdown of fats. Lowering high blood pressure has also been linked to betaine. Some food for thought and your pooch!
You may be wondering the best way to get your phytonutrient intake. Follow these simple steps and bingo!
1. Buy fruits and veggies with deep blue, red, and purple colors.
2. Eat those fruits and veggies in a variety of ways (raw, cooked, and fresh).
3. Use E.V.O.O (extra-virgin olive oil) in food prep as much as possible.
4. Add flax and sesame seed to yogurt, breakfast cereals, and salads.
5. Consider quality and quantity when choosing your fruits and vegetables (a handful of blueberries instead of a cup of applesauce).
Happy phytonutrient hunting!
www.upwardmotionpt.com
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