This class with Melodee Voyles highlights focus on the incredible benefits of phytonutrients and how they can support various aspects of your health.

Read about this class:

More and more people are looking for natural ways to improve their health, and understanding phytonutrients is a key step in that journey. In a recent GoldCare nutrition class, Dr. Melodee Voyles, a naturopathic doctor, shared insights on how phytonutrients support overall well-being and how to incorporate them into a daily diet.

What Are Phytonutrients?

Phytonutrients are natural compounds found in plant-based foods such as fruits, vegetables, grains, legumes, nuts, and seeds. With more than 10,000 types identified, these powerful substances play a crucial role in protecting the body from disease. A wide variety of phytonutrients is essential for maintaining good health, making it important to eat a diverse range of colorful foods.

The Phytonutrient Spectrum: Eating the Rainbow

Phytonutrients are categorized based on their color and the health benefits they offer:

• Red Foods (e.g., apples, cherries, pomegranates, tomatoes)
  • Support immune health, DNA protection, prostate health, and vascular health
  • Have anti-inflammatory and anticancer properties
• Orange Foods (e.g., sweet potatoes, peaches, carrots, oranges)
  • Promote reproductive health, skin health, and cell production
  • Rich in Vitamin A and beneficial for immune function
• Yellow Foods (e.g., turmeric, ginger, bell peppers)
  • Support heart health, cognition, and eye health
  • Known for their strong anti-inflammatory properties
  • Ginger and turmeric are particularly effective for reducing swelling and pain
• Green Foods (e.g., leafy greens, broccoli, asparagus)
  • Aid in hormone balance, brain health, and skin health
  • Contain natural phytoestrogens that support hormonal regulation
• Blue and Purple Foods (e.g., blueberries, cabbage, figs)
  • Support heart health, cognitive function, and healthy aging
  • Offer powerful antioxidant benefits
• White and Tan Foods (e.g., onions, garlic, garbanzo beans, quinoa)
  • Promote gastrointestinal health, hormone balance, and liver health
  • Contain antimicrobial and anticancer properties

By consuming a variety of these foods, the body benefits from a synergistic effect, where different phytonutrients work together to enhance overall health.

The Benefits of Juicing

Juicing is an excellent way to concentrate the nutrients found in fruits and vegetables. Unlike blending, which retains fiber, juicing extracts pure nutrients, allowing the body to absorb them quickly. For example, drinking a juice made from 20 carrots provides a higher concentration of beneficial compounds than eating them whole.

Dr. Voyles shared a simple Healthy Green Juice Recipe:

• 2 large kale leaves
• 1 head of romaine lettuce
• Handful of fresh parsley
• 1 Granny Smith apple
• 2 lemons

Chop ingredients to fit the juicer, extract the juice, and serve over ice for a refreshing and nutrient-packed drink.

A Nutrient-Packed Phytonutrient Salad

Dr. Voyles also introduced an Ultimate Phytonutrient Salad, designed to include a full spectrum of phytonutrients. This colorful salad features a mix of vegetables, grains, nuts, and seeds, all drizzled with a blueberry vinaigrette for maximum health benefits.

The Role of Raw and Organic Foods

Dr. Voyles emphasized the importance of choosing organic foods when possible to avoid pesticide exposure. A quick tip for identifying organic produce: conventionally grown fruits and vegetables have a four-digit code, while organic ones have a five-digit code.

When it comes to honey, she recommends choosing raw, local honey, which can help with seasonal allergies. Unlike processed sugar, raw honey is a natural food that the body metabolizes differently.

Final Thoughts

The key takeaway from this class is to eat the rainbow—incorporate a diverse array of colorful, whole foods into your daily diet. Avoiding highly processed foods and choosing nutrient-rich options can have a profound impact on long-term health.

With simple strategies like making fresh juices, preparing colorful salads, and selecting high-quality ingredients, anyone can harness the power of phytonutrients to support a vibrant and healthier life.