Benefits of Phytonutrients

Phytonutrients are organic yet chemical-like substances only existent in plants such as whole grains, fruits, vegetables, legumes, teas, and nuts. Although they are not “essential” for human life, the benefits of phytonutrients are their health-promoting properties. Phytonutrients come in many classes, such as flavonoids, carotenoids, and phytoestrogens.

3 Foods with Phytonutrients: Moringa, Chlorella, and Spirulina

If you are wondering “why would I eat these?” let me explain the benefits of phytonutrients. Flavonoids are compounds that are known to have antiviral, anti-allergic, anti-inflammatory, and antioxidant affects on the human body. Carotenoids are naturally occurring pigments responsible for coloration of fruits and vegetables. They provide a source of vitamin A, protect the body from free radicals, and are known to lower mortality rate from chronic illnesses. Phytoestrogens are compounds (most notably contained in soy) that mimic the function of the hormone estrogen, and is known to lower risk of osteoporosis, heart disease, and breast cancer.

“Moringa is a nutrient-rich superfood that’s packed with more vitamin A than carrots, more calcium than milk, more iron than spinach, more vitamin C than oranges, and more potassium than bananas. No wonder moringa is considered to be one of the most nutrient-rich plants on earth. Moringa has natural anti-inflammatory and antibacterial properties and is known to promote energy, vitality, athletic performance, and weight loss, while boosting the immune system and protecting against disease.

Spirulina – this high-protein blue-green algae superfood can help boost your immune system, as well asregulate cholesterol and blood pressure levels. Spirulina is one of the few plant sources of vitamin B12, and provides high concentrations of amino acids, chelated minerals, pigmentations, rhamnose sugars (complex natural plant sugars), trace elements, and enzymes—all in an easily assimilable form.

Chlorella is a blue-green algae superfood that has an amazing ability to cleanse the blood, digestive system, and liver of toxins and heavy metals. It regulates blood sugar, helps lower cholesterol, promotes healthy blood pressure, heals wounds, enhances the immune system, and battles free radicals. Chlorella also contains high concentrations of iron and B-complex vitamins.”

Need more info on how to increase phytonutrient intake in your diet, try Nutrition Coaching with Kelly Athletics!

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Oil-Free Avocado Bruschetta

Try this Homemade Appetizer!

avocado-bruschetta-fully-vegan — Avocado Bruschetta is Delicious!

Ingredients:

1 whole avocado1 tsp lemon juice
4 slices gluten-free bread (I recommend Brown Rice Loaf)
3 roma tomatos
1 tsp basil
1tsp onion powder
1tsp garlic powder
dash salt + pepper

Instructions: Toast gluten-free bread, then cut into fours and place on a large plate. Cut an avocado in half, toss the seed & scoop out all of the fruit. Mash the avocado in a small bowl and mix in lemon juice to make a quick guacamole. For a smooth guacamole, use an electric mixer. Spread the guacamole onto the bread squares. Next, cut off the ends of the tomatos and chop into small 1/2-inch chunks. Add spices and blend together. Scoop tomato mix onto the bread squares. They are ready to eat! Tip: The juices from tomato and the healthy fats from avocado make this appetizer taste delicious without adding oil or cheese.

For more tips on Gluten-Free eating, try Nutrition Coaching with Kelly!

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