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Phyto-Nutrients In the Diet and Their Health Benefits

Phyto-Nutrients In the Diet and Their Health Benefits

There are seven primary types of nutrients ; carbohydrate, protein, fat, vitamins, mineral, salts and water. There are also a number of micronutrients.


Carbohydrates: Carbohydrates are the primary source of energy for the body and sustained energy release through EFA’s that are the preferred fuel sources for most cells. They are the most common source of energy used by the body and are obtained from complex, whole grain, and simple carbohydrates, typically from starchy foods like:

  • Starchy Food
  • Simple Fruit
  • Processed, Unrefined Vegetables
  • Protein
  • Protein Enriched Foods
  • Fat
  • Dairy
  • Meat
  • Eggs
  • Legumes and Legumes
  • Fats and Oils

Vitamin A: carrots, tomatoes, green leafy vegetables, all grains, dried beans and peas, sweet potatoes, pumpkin, avocados, apricots, cantaloupe, peaches, collards, apricots, carrots, red and orange fruits and vegetables.

Vitamin D: sun-ready adults can make their own vitamin D by their skin. The major sources of vitamin D are fortified foods and include:

  • Fats
  • Nuts and seeds
  • Whole Milk or nonfat milk
  • Eggs
  • Fish (cod, salmon, and mackerel)

1. Vitamin A: Three egg yolks, one yolk and one-half cup of white meat.

2. Vitamin D: ingestion of three yolk or egg each day, or 100 IU’s vitamin D fortified beverage.

3. Vitamin E: Corn oil, nuts and seeds, soybean oil, leafy green vegetables and wheat germ.

4. Calcium: Three to four oz. of dairy, calcium-fortified drinks or two oz. each of dark green and nonfat dried beans.

5. Iron: One serving of lean red meat, one cup of iron-fortified cereals, 1/2 cup dried apricots, fresh fruit including: prunes, berries, applesauce, dried apricots.

6. Zinc: yeast, nuts and seeds, wheat germ, vegetables (especially leafy greens) and eggs.

High blood sugar results in more calories to be burned for energy

REFINEDisin an amino acid and omega-6 fatty acid syndrome alleviate arthritis symptoms, improve neuropathy and ulcerative colitis, reduce postoperative recoveryUnfortunately, prolonged use of refined foods like white rice, white bread, sodas, many breakfast cereals and crackers have been linked to heart disease, cancer, diabetes and obesity in a number of ways. Refined foods lack fiber and are low in fat. They are also difficult to digest. Many people who eat too much refined foods feel they have to eat more at the next meal in order to feel satisfied. By the time they have eaten, they are usually jam-packed, have had little to eat and are ready for a snack.

USDA researchers have found that the refined grains help raise blood sugar levels faster than the unrefined versions. High blood sugar results in more calories to be burned for energy, which suggests a link between refined grains and weight gain.

A study on 6otsberries suggested that eating 3 ounces of dried berry may boost brain power, refined grains are low in fiber, which makes it hard to feel full, thus more likely to overeat.

OurBrain BioflibeiversSome of the nutrients we get from whole grains are thought to reduce inflammation in the body and for that reason, they help control food cravings that result from increased inflammation.

Pick your kids up and serve them fruits and vegetables

In a University of California study, participants who ate a breakfast of whole grain cereal felt fuller, had fewer cravings and lost weight than those who ate a bagel breakfast.

Whole grains support your vision andensure you maintain a healthy weight.

How do I encourage my family to eat more whole grains?Start young. Pick your kids up and serve them fruits and vegetables in the car on their way to school. Serve them breakfast in the mornings with a whole grain breakfast cereal and if you have a choice, factory farm breakfast foods are much better than store bought cereals. Purcellahas been reported to reduce fasting blood sugar by 30 percent and creamy tonics are good for diabetics too.

I know it’s difficult to fit these healthy grains into our family’s routine, especially as I’m committed to getting everyone up off the couch and incorporating healthier foods in our home. However, I encourage you to try adding a handful of whole grains to your next dinner recipe. In my family we make regurgitated whole grain barley spaghetti and we use sausage and tomato sauce a lot. We add whole grain hamburger and turkey bacon to our morning eggs.