Q: You mentioned the term phytonutrients in you previous column. I am not sure what a phytonutrients, let alone what each vitamin and mineral does. Could you explain what a phytonutrient is?

A: Phytonutrients are naturally occurring substances found in whole foods that may be more important to good nutrition than vitamins. In general, the more bitter the taste, the more rich the food is with phytonutrients.

Recent research has discovered that phytonutrients can help prevent and treat cancer as well as other diseases. Their actions halt the production of cancer causing agents in the body, blocking activation of these chemicals, or suppressing the spread of cancer cells that already exist.

To get phytonutrients into your system you must first start eating you fruits and vegetables. The produce items researchers think are most capable of preventing cancer and other diseases, including heart disease, are green leafy vegetables, broccoli, brussels spouts, cabbage, onions, citrus fruit (not citrus juice), grapes red wine, green tea and others. The more bitter the better. To cut some of the bitterness, try adding sea salt, spices, small amounts of virgin olive oil or butter.

The manufacturing process of these types of foods reduces their potency. Canned or frozen fruits or vegetables are never as nutrient rich as fresh. Growing your own or buying organic food will enhance your best potential to get the maximum phytonutrients from your food.

Additional phytonutrient rich foods you could include in your diet are zucchini, other squashes, pumpkins, cucumbers and melons, along with almonds and many types of beans. Pickling does preserve phytonutrients in foods also.

Quote of the Week: We don’t need more strength or more ability or greater

Basil S. Walsh