Grow A Yardful of Phytonutrients

Today’s newsletter and podcast originally appeared here back in September of 2022, and it was one of the most popular posts here in the Beyond the Garden Basics newsletter. Eating healthy food - and the healthiest food you can eat is the food you grow yourself - is a perennial concern. So, for those of you who didn’t hear or read this three years ago - or would like a refresher course - here it is again.

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In today’s newsletter podcast, we continue our chat with Dr. Laura Varich, from FreshPhysician.com , a conversation that we began on Episode 228 of the Garden Basics with Farmer Fred podcast. Dr. Varich is a former pediatric radiologist who is now focused on what’s really the cause of so many of the diseases in our society: poor eating habits. Specifically, we are missing a critical element in our diet: phytonutrients. We’re eating too much of colorfully-packaged, highly-processed factory food and not enough fresh from-the-garden (or farmer’s market) colorful food.

The result: rampant increases, across all ages, of heart disease, diabetes, high blood pressure, cancer, and other ailments.

In both podcasts, she encourages getting out into the yard and growing fresh fruits and vegetables, which is also great exercise. The healthiest food you can eat is the food you grow yourself…and then consume it, fresh. Or, at least, make regular runs to the farmer’s market in your area.

What are phytonutrients?

Dr. Varich explains that in the podcasts. And, here’s the word from Harvard University:

Phytonutrients: Paint your plate with the colors of the rainbow

Did you know that adding color to your meals will help you live a longer, healthier life? Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.

When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.

The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet.

To get started, try to include as many plant-based colors in your meals and snacks as possible. Each color provides various health benefits and no one color is superior to another, which is why a balance of all colors is most important. Getting the most phytonutrients also means eating the colorful skins, the richest sources of the phytonutrients, along with the paler flesh. Try to avoid peeling foods like apples, peaches and eggplant, lest you lose their most concentrated source of beneficial chemicals.

Following is a rundown of fruits and vegetables sorted by color, along with the phytonutrients they contain, and which foods you’ll find them in.

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions.

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushroo