NUTRITION AND FOOD SCIENCE

  Phytonutrients are chemicals plants produce to protect themselves from insects, fungi, bugs, and UV rays.  These powerful compounds give the plants their color, flavors, aromas, and disease-fighting capabilities.  ‘Phyto’ is a Greek word that means plants. Another name for phytonutrients is phytochemicals.  Unlike vitamins and minerals, phytonutrients aren’t essential for keeping us alive. However, they play a super important role in optimizing our health.  Therefore, eating a variety of plant-based foods is imperative to ensure a steady supply of phytonutrients.  Phytonutrients are highly diverse with more than 25,000 varieties currently identified.  Let’s discuss the following two major classes of phytonutrients in detail: Carotenoids and Flavonoids . Carotenoids Carotenoids are a class of phytonutrients that give fruits and vegetables yellow, orange, and bright red colors.  There are more than 600 types of carotenoids , but the most common...

VITAMINS    Vitamins are organic substances that the body needs in minute amounts and that we ingest with our foods.  Vitamins do not supply energy, nor do they contribute substantially to the mass of the body; rather, they act as catalysts,  substances that help to trigger other reactions in the body.  The two basic categories of vitamins are water-soluble and fat-soluble. Water-soluble vitamins are not stored in the body,  and any excess amounts are flushed out in the urine.  Fat-soluble vitamins are dissolved and stored in the fatty tissues of the body.  It is necessary to take in water-soluble vitamins on a daily basis, but fat-soluble vitamins can be ingested less often.   Water-Soluble Vitamins   B1 (thiamine)  B2 (riboflavin)  B3 (niacin, nicotinic acid, nicotinamide)  B5 (pantothenic acid)  B6 (pyridoxine)  B12 (cyanocobalamin)  Biotin  Folate (folic acid, folacin)  Vitamin C (ascorbic acid...