Phytochemicals are plant substances that protect a growing plant from invaders in the soils, insects, chemicals, over exposure to the sun, weather etc. These chemicals are also what fuel the human immune system, keep you healthy, disease-free and functioning well. They also protect you from nutrient poor and nutrient barren foods, as a healthy immune system is always detoxifying your system. It’s what gives you the unpleasant symptoms you experience after a toxic meal.

The irony is, your diet needs to be nutrient rich to avoid the symptoms, and you won’t get the symptoms as regularly without these phytochemicals. When your body is nutrient rich, your body will actually give you these symptom more regularly, preventing you from consuming nutrient poor foods in significant quantities.

These so-called “non essential” nutrients are essential and they are powerful. If you don’t get these, you will be soon or eventually be on drugs.

This isn’t even a complete list.

Classes of phytochemicals
Phenols:
REACTIVE, ACIDIC, ANTISEPTIC
1)    Phenolic acids
a.    Salicylic acid (Salix, Populus)
b.    Caffeic acid (anti-thyroid activity)
c.    Vanillic acid
2)    Phenolic acid esters:
a.    Derived from caffeic acid
1.    Rosemarinic acid (Prunella vulgaris)
2.    Chlorogenic acid (Cynara)
3)    Phenol glycosides (see flavenoids)
4)    Tannins
Glycosides:
MAY BE EITHER O-GLYCOSIDES OR C-GLYCOSIDES
1)    Cyanogenic glycoside: produces cyanic acid upon hydrolysis (slow release)
a.    Prunasin (Prunus serotina)
b.    Amygdalin (bitter almonds, peach pits, apricot pits)
2)    Glucosinolates: Glycosides that contain S- and N
a.    Found in the Brassica family
b.    Often act as irritants (isothiocyanates), goitrogens, anti-bacterial/anti-fungal (Nasturtium: benzyl isothiocyanate) and anti-carcinogens where they may alter Phase I/Phase II detoxification processes.
3)    Cardiac glycosides: Inhibit Na+/K+ ATPase.
a.    Bufadienolide glycosides (e.g. hellebrin)
b.    Cardenolide glycosides: Digitalis, convallaria
Polysaccharides
1)    Mucilages: acidic polysaccharides.  Highly branched and hydrophilic.  (Ulmus fulva, Plantago, Althaea officinalis, psillium)
a.    Demulcents
b.    Topical emollients
c.    Laxative
d.    Anti-tussives

Essential oils:
STEAM DISTILLATES CONTAINING MONO- AND SESQUI-TERPENES.
PHARMACOLOGIC ACTIVITY IS OFTEN ANTI-MICROBIAL AND SPASMOLYTIC /CARMINATIVE.  ESSENTIAL OILS MAY ALSO BE BITTERS.
Eucalyptus, peppermint, lavender, Maleleuca alternofolia
Bitters: gentian, artemesia, hydrastis
1)    Terpenoids
a.    Unit: 5-Carbon isoprene units
1.    10C:     monoterpene (e.g.: limonene, geraniol, thujone)
2.    15C:     sesquiterpenes (e.g. bisabolol)
3.    20C:    diterpene (resins)
4.    30C:    triterpene (saponins)
b.    Iridoids
2)    Flavenoids: plant pigments: Benzene ring + benzo-?-pyrones.   (i.e. phenol + glycoside)
•    Quercitin, apignin, catechin (may also be considered a tannin), chrysin
a.    Anti-oxidants, anti-inflammatory, anti-platelet
b.    Inhibit: cyclo-oxygenase, ACE, cGMP phosphodiesterase, cAMP phosphodiesterase, thyroid peroxidase
c.    Possibly mutagenic in higher doses
Tannins—polyphenols.
POLYPHENOLS CROSSLINK PROTEINS (I.E ASTRINGENTS, STYPTICS) AND ARE TOXIC IN HIGH DOSES.  THEY COMPLEX METAL IONS (ESPECIALLY FE) AND THUS DECREASE THIAMINE ABSORPTION
o    Agrimonia, Hamamaelis, rhubarb, Achillea
a.    Hydrolyzable: with central glucose e.g geraniin
b.    Condensed (procyanidins, proanthocyanidins) e.g.Catechin
Resins:
HYDROPHOBIC, CONSISTING OF DITERPENES, PRIMARILY.  THE RESINS ARE ASTRINGENT, ANTIMICROBIAL AND ANTI-INFLAMMATORY. THEY MAY INDUCE CONTACT DERMATITIS.
o    Gindelia, calendula, boswellia, juniperus, guggul
1.    Oleoresins –associated with essential oils  (commiphora)
2.    Gum resins
3.    Saponins: polar molecules with both hydrophilic and hydrophobic portions.  They act as detergents/surfactants and affect the cardiovascular, nervous and digestive systems.
•    Glycosidic portion is hydrophilic.
•    Found in oats, spiniach, legumes, tea, asparagus
o    Glycerrhiza, gymnema, kava kava, Aesculus, Dioscorea, Medicago
•    Hemolytic, reflex expectorants, decrease serum cholesterol, influence steroid hormone metabolism, GI irritants (increased uptake of nutrients via increased permeability)
a.    Steroidal saponins: steroid nucleus (4-rings) Triterpenoid saponins: (5-rings) e.g.glycerrhizin (Glycerrhiza glabra), ginsenosides (Panax ginseng)

Anthroquinones: based on anthracene.  
ANTHROQUINONES ARE METABOLIZED TO FORM ANTHRONE AGLYCONES. THIS ACTIVE FORM LEADS TO INCREASED CL- SECRETION.  SOME STUDIES HAVE INDICATED POTENTIAL CARDIOGENICITY AT HIGH DOSES.
o    Laxatives:    Senna (sennosides), Rhamnus purshiana (cascarosides)
o    Anti-viral: Hypericum perforatum (hypericin), Cassia (Rhein, alizarin, emodin)
o    Anti-osteoarthritic: Rheum officinalis (rhein)
Coumarins: pyrone derivatives
•    Anti-coagulants, spasmolytic, inhibit xanthine oxidase (aesculin, umbelliferone)
•    Antimutagenic
•    Phototherapeutics (derivative of furanocoumarins used in PUVA treatment: 5-methoxypsoralen)
a.    Simple coumarins: Viburnum, (Scopoletin), Aesculus, ( aescuetin) , Celery, parsnips, parsley (umbelliferone)
b.    Furanocoumarins: Linear furanocoumarins act as photosensitizing agents: Ammi visnaga (khellin)
c.    Pyranocoumarins:  Ammi visnaga (visnadin): + inotropism, coronary vasodilator
Phytoestrogens:
COMPRISE TWO DIFFERENT CLASSES OF PHYTOCHEMICALS.  INCREASE LEVELS OF SHBG AND DECREASE AROMATASE ACTIVITY.  THEY MAY BE PROSTATE PROTECTIVE.  THEY ALSO SUPPORT PERIMENOPAUSAL AND POSTMENOPAUSAL WOMEN
o    Lignans: Flaxseed oil (E.g. enterodiol, enterolactone)
o    Isoflavones: Legumes, red clover, soya beans. E.g genistein, diadzein (both the aglycone forms) and genisitn, daidzin (isoflavone form)
Alkaloids:
ALKALINE NITROGEN CONTAINING HETEROCYCLIC COMPOUNDS.  THEY INCLUDE: PIPERIDINE (LOBELIA INFLATA: LOBELINE), PYRIDINE (NICOTINE), INDOLES (STRYCHNINE), QUINOLINES (QUININE), ISOQUINOLINES (MORPHINE), IMIDAZOLES (PILOCARPINE), PURINES (XANTHINES, CAFFEINE), TROPANE (HYOSCYAMINE)
•    The alkaloids cross the blood brain barrier and interact with various neurotransmitters receptors—may be stimulants (caffeine) or depressants (morphine) E.g. Berberis (Berberine), Sanguinaria (sanguinarine), Ephedra (protoalkaloids), Belladonna (Atropine)

Extracted from: DeGrandpre, Z, Botanical Therapeutics: Actions, Interactions and Indications, LuLu press, 2010©, ISBN 978-0-557-25041-7

Why? Because plants are where virtually all nutrients come from; in particular, phytochemicals and antioxidants. And at a time when when our nations diet is in crisis, needless to say, it’s more important than ever to understand the power of antioxidants.

Reality check: if right now you are rolling your eyes back thinking the author on this end is just obsessing about something insignificant, think again. Anti oxidants are basically keeping your live, and functioning and nothing short of that. Nutrient Rich nutrition is no small aspect of your lifestyle, it’s what gives you the power to function and perform well, and for a long time; so you can bet, if we’re spending some time here with all that we’re up to in the world, it’s going to be well worth your time to take this subject seriously. Remember, health is not just about health, health is about your success!

You’ll learn more about Antioxidants in the Members area, at the level of appreciating these unseen molecules in your food and your body; also at the level of science and function, but this post is a good start.

What is antioxidant?

An antioxidant is a molecule capable of inhibiting the oxidation of other molecules. Oxidation reactions, like the browning of fruit when we leave it in the open air, is also a process taking place inside our bodies, and can produce free radicals. In turn, these radicals which are unstable molecules in the body, start chain reactions and cause many of the so called diseases of aging… When the chain reaction occurs in a cell, it can cause damage or death to the cell. Antioxidants terminate these chain reactions by removing free radicals, and inhibiting other oxidation reactions. They do this by being oxidized themselves, so antioxidants are often reducing agents such as thiols, ascorbic acid (vitamin C), or polyphenols.[1]

Ok, great, now what do you do with that information?

For now, just eat a piece of fruit. You don’t need to worry about all the inner workings of the clock so to speak, to tell time; which in this case is simply eating the fruit right now so that you start getting lots of these antioxidants. You’ll learn more as we go. Right now, what I want to do is inspire you with a great video by Michael Gregor M.D. on the subject, so you can get a solid concept of what we’re talking about.

Here at NutrientRich.com we are all about making this real to you with the help of our lifestyle, health and science advisory team, so you can actually get an appreciation of the power of eating a 90% or More Plant Based Nutrient Rich diet the cornerstone of nutrient-rich healthy eating. It’s not to just eat a little healthier an get some supposed benefit that might make a little difference in your life, but rather so that you can revolutionize the way you eat and actually get all the benefits so many of us are promised but so few experience as a result of a great tasting nutrient rich diet.

To get those results you need lots of antioxidants!

Recently, Michael Gregor MD put out a nutrition facts video on the antioxidant power of plant foods versus animal foods and it brings the power of antioxidants alive in a way I think you are going to like. Nutrition Facts video’s are a new feature here at NutrientRich.com.

One of the interesting facts in this video it the one animal food that is off the charts in antioxidant power as compared to plants. It’s the only animal product that we promote heavily especially in the early years of life when we are growing like a weed; find out what I’m talking about by watching this video.

1 Sies, Helmut (1997). “Oxidative stress: Oxidants and antioxidants” Experimental physiology 82 (2): 291–5. PMID 9129943.

Running back Ray Rice got ready for the 2011 regular season by consuming a seed from Bolivia that is said to help keep your digestive system in top shape. “Rice is loath to pump himself full of supplements or protein drinks to sustain his workouts. “I’m a fish and chicken guy,” he said. But there is one form of superfuel Rice has quietly begun mixing into his diet: spoonfuls of an obscure Bolivian-grown seed that, he believes, replenishes his energy and helps keep his digestive system humming.

What Ray Rice doesn’t yet realize is that what he is using as “superfuel”, will one day be more a part of his diet than it is right now as he is now making the “Switch to Rich”, without even knowing it! This will be fueled by the fact that he will get healthier and his performance will excel as a result.

What are chia seeds?

Ever heard of Salvia hispanica? Odds are good its other name, the chia seed, may ring a bell. The grain is the magical element that provides endless joy for owners of the Chia Pet. The Salvia hispanica seed helps give Chia Scooby-Doo, Chia Shrek, Chia Homer Simpson and Chica Obama their famous mossy hair.

A buddy of Rice, Jesse Itzler, who happens to be an investor in the chia business, convinced Rice to give the special seeds a try. At first, the Ravens star thought “they looked like bird seeds,” but thanks to a big time sales pitch from Itzler, Rice’s workout routine went to the birds.

Rice didn’t divulge his new dietary supplement to his Baltimore teammates when when training camp started, but when told of Rice’s new regimen, some Ravens players had zingers ready. “I was not aware that Ray Rice eats Chia Pets,” linebacker Terrell Suggs quipped. You had to know that was coming, as any form of change especially to anything healthy, especially a seed that is known for a novel plant (toy), tends to evoke sarcasm from those people who have yet to tune it.

Suggs will really be blown away when he finds out his more famous teammate, Ray Lewis, has joined Rice by starting his day with some tasteless chia seeds. “I put them in my shake every morning,” Lewis told the Journal.

The 2009 book “Born To Run” declares that the Tarahumara Indians, who were able to run hundreds of miles without shoes or rest, loved eating the chia seeds. Rice told the Journal “There’s a history behind it (the seeds).”

Chia seeds are said to absorb 10 times their weight in water, and that’s believed to help speed up digestion. And, when your digestive system is working, just like every and any other system, your body functions and performs better, which increase ability, especially if you are athletic!

Whether it’s the seeds or something else, Rice ran for 1,364 yards and 12 touchdowns while adding 704 yards receiving and 3 scores this season. The Ravens are just a few Chia seeds away from beating Tom Brady’s New England Patriots and reaching the Super Bowl.

But, that’s not all there is to losing weight—losing weight is also mental AND a physical process—you have to decide that you are ready to let go of your addictions to nutrient poor food even if that takes time, and transition the way you eat, so that 90% or More of the foods you eat are nutrient-Rich! A nutrient-rich healthy eating style is not about eating unhealthy nutrient poor foods in moderation, or simply eating less of the SAD Standard American Diet; it’s about eating predominantly nutrient-rich foods— the beans, legumes, fruits, vegetables, nuts and seeds and whole grains 90% or More of the time, in an optimized way so that your energy and metabolism are optimized for great results. Of course, always eating in a great tasting way! You have to decide to make the switch and then engage in a nutrition transition to be become that slimmer, trimmer, healthier you and THAT requires you get a “nutrient rich” nutritional education.

There is a reason why so many people hop from diet to diet and accept such low standards of results, most of which they have to struggle to maintain. They don’t know what to believe or what works because they have limited knowledge, insufficient evidence and doubt, preventing them from being able to understand what’s happening when it’s happening. They misinterpret results and this keeps them eating in a disease promoting way. And given the subjective often emotional nature of diet and lifestyle change, you can be sure must of what you learn is wrong from so called “experts” who too are diet-trapped just like you. Learning the nutrient-rich healthy eating style along with improving your lifestyle as a whole, including a reasonable exercise routine will deliver a happier, healthier and slimmer you. You can be sure of that. But what will motivate you to make the Switch to Rich? It’s knowledge of all the benefits a nutrient-rich healthy eating style that such as detoxification, disease reversal, optimized health, natural weight loss, a slower aging process, a younger look, and maximized longevity that will help you overcome all the barriers to change!

This is where you want to start if you want to develop a “richer life” free of weight issues and healthy complication here you are fulfilled and can focus on your goals.

I’ll share with you a few insights on each of these going-nowhere approaches to losing weight that make up most of the $50B diet industry supposedly about helping you lose weight, when really it’s about keeping you diet trapped!

• Nutrient Deprivation: or manipulation is about drastically cutting or eliminating carbohydrate out of your diet. The problem with this approach is that our bodies run on carbohydrate for fuel and we ALL have a sweet tooth, for that very reason. Carbohydrates are sweet, even natural carbs. When most people cut their carbohydrate they typically cut out plant foods, where there is ample, natural carbohydrate, and base their diets on fish, chicken and other meats which are also devoid of carbohydrate and great for quick-fix weight loss (water loss). The minute you do this you are now eating nutrient poor because animal foods are nutrient poor, missing whole categories of nutrients; the most important being phytochemicals. You can’t be healthy this way, therefore you will always have weight and health problems.
  
  
• Proactively eating less: This is dieting, and most people are proactively eating less on top of nutrient deprivation. Meaning, the nutrient needs their body is striving to meet, aren’t getting met, and now they are eating less on top of it! This is like having your food on the break and the gas pedal at the same time; you will chase your tail this way. Nobody can do this, unless you are an adept dieter almost warrior-like with deprivation. Some people can do it, as they buy into the “heroic” story of weight loss thinking that they must live this deprived live to deal with their lot in life. It’s a great accomplishment, losing weight, but it’s not heroic and doesn’t require heroism. It requires that you understand how to eat in a nutrient rich way, as part of a successful lifestyle.
  
  
• Dependency on exercise to burn calories: This is the all time biggest sham ever! Exercise is not about losing weight, it’s about getting fit. Sure, you use more calories when you exercise; your weight will fluctuate with increased activity levels and usually in the right direction, but trying to burn up nutrient poor and nutrient barren calories by relying on exercise is a futile way of life. It also does not prevent your from experiencing health complications even if you were to maintain a lower weight.
  
  

There is a diet trap that is holding almost everyone back from getting all the health and natural weight loss benefits they want and it is eating 90% or more nutrient poor food! No matter what type of diet you go on Paleo, low carb, vegan, vegetarian, low fat, low cal, low glycemic, gluten free etc… if you are eating nutrient poor you will struggle guaranteed, or sell yourself short from getting ALL the health benefits that you deserve from a nutrient rich healthy eating style.

To name the top health benefits…

• Detoxification from the accumulation of saturated fat, cholesterol, refined and added oil, salt and sugar that are causing problems in your system.
  
  
• Reversal of diet style-induced diseases, like diabetes, and heart-disease…
  
  
• Natural Weight Loss, which happens when you know the cycles your body has to get through before you eat again.
  
  
• Slower Aging and a younger look, which happens when you aren’t eating overstimulating food that promotes inflammation, and super fast growth…
  
  
• Maximized Longevity, which is the natural result of getting more nutrients in less calories, causing less stress, wear and tear on your body, and managing your energy!
  
  

When you lose weight the nutrient rich way, you engage in the same natural process that healthy people living at or near their ideal weight engage in to maintain their healthy state. You get ALL your nutrient needs met, get free of substances you’ll inevitably have to withdraw from (detoxify) that create addictions, and eat when you are truly hungry… when all three of these dynamics are in play, you WILL lose weight, only now in a nutrient rich way!

Make the Switch to Rich; begin the Nutrient Rich® Healthy Eating Plan with Nutrition Transition support.