PERSONAL PUBLIC HEALTH #5: PHYTONUTRIENTS – Add more Colorful Fruits and Vegetables to your diet to support your Personal Public Health and your immune system. The colors you see represent families of Phytonutrients that absorb visible light due to their chemical structure which gives them antioxidant activity (see slide). The deeper the color, the more phytonutrients are there. So dark green spinach has more lutein than a light-colored iceberg lettuce. Fruits that are unrelated of the same color group have the same phytonutrients. For example, carrots, yams, squash, and sweet potatoes all have beta-carotene. Beyond antioxidation, the Phytonutrients have specific effects on cells and organs in the body. Lutein in Spinach and avocados is concentrated in the part of your eye that gets the most ultraviolet light and is transported into the brain. There are 10,000 phytonutrients and many support your healthy bacteria in the gut Microbiome which interacts with 70% of your immune system around the intestines. It is easy to get 7 servings of 100 grams each per day from each of the seven color groups outlined in the book What Color is Your Diet? that I wrote with Susan Bowerman in 2001 and it is available in 11 languages (see slide). From 7 servings, you will get vitamins, minerals, antioxidant phytonutrients, and fiber to support Balanced Nutrition and a Healthy Active Lifestyle!!! Next time I will talk about Health and Wellness!!! So stay tuned!!!
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