How Many Servings of Fruits and Veggies Do You Need… Phytonutrient Power!

Happy New Year!

So you want to improve your health this year?!?

Well how many fruits & veggies should you eat and which ones should you eat?

The answer is, if your plate looks like a rainbow at each meal, then you are increasing your chances of getting enough phytonutrients!

In general, most people need to add a lot more fruits & veggies in their diet… Why, because we need a variety of phytonutrient colors for optimal health!

The various colors of Fruits and Vegetables (phytonutrients) can be thought of as complementary forces that interact to form a dynamic system in which our body can achieve vital nutrients. That means, each color gives us different powers!

Yes, fruits, vegetables and other plants provide essential Phytonutrients as well as essential vitamins, minerals and fiber that each color group has to offer.

Check out this chart for what healing powers various phytonutrients provide!

Examples of Phytonutrients:

Phytochemicals, also known as phytonutrients, are a large group of plant-derived compounds believed to be responsible for much of the disease protection derived from diets high in fruits, vegetables, beans, cereals, and plant-based beverages such as tea and wine.

Of these phytochemicals, flavonoids are the most diverse group of phytochemicals. Research suggests that flavonoids, in particular, may be an important phytochemical group that contributes to the reduced mortality rates observed in people consuming high levels of plant-based foods.

How many Fruits & Veggies does the CDC say you need?

Children 2 to 6 years old should get three servings of vegetables and two servings of fruit, for a total of five.

Children older than 6, teenage girls, active women and most men should get at least four servings of vegetables and three servings of fruit, for a total of seven.

Teenage boys and active men should get five servings of vegetables and four servings of fruits, for a total of nine.

According to the CDC, more phytonutrient color really does matter, and the specific variety truly depends on your particular body and your particular genetics and life-style. Are you sensitive or intolerant to certain fruits & veggies, have you had your DNA tested for MTHR Polymorphisms?

Consider really getting to know your own food genes!

Research reveals that if you create a variety and balance of Fruit & Veggie Phytonutrients in your daily life, the result will greatly contribute to:

• Strengthening your immune system
• Lowering your risk for certain cancers
• Helping ward off type 2 diabetes
• Reducing high blood pressure
• Preventing some eye diseases
• Maintaining urinary tract health
• Maintaining heart health
• Improving memory
• Helping build strong bones & teeth

This is a New Year, this is a perfect time to make a change by eating a Rainbow of Colors that will raise your chances of having Optimal Health & Phytonutrient Power!

Stay tuned, in my next post I will explain how to figure which foods agree with your body without doing DNA testing!

I’m wishing you a rainbow of health and wellness! 🌞🌈

~ Dr. Desiree Purcell

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