What are phytonutrients, and what do they do? And since when did vitamins and vegetables acquire superhero names? Well, phytonutrients are the chemicals that makeup plants and vegetables. Scientists have known about them for a long time. But it’s only in recent years that everyday people have started to become aware of their benefits.

Phytochemicals have made the plants we eat naturally tolerant against insects, U.V. light from the sun, and even fungus. Two commonly known phytochemicals are antioxidants, such as carotenoids, which are found in some yellow, orange, and even red vegetables and fruits. Another phytochemical well known is resveratrol, which is found in blueberries, grapes, and cranberries. These are just two of the phytochemicals that help us maintain a healthy balance in our bodies.

Phytonutrients are plant-based compounds with a wide range of antioxidant and anti-inflammatory health benefits, which serve us by neutralizing toxins and free radicals that result from the normal body functions and nutrient breakdown in a healthy metabolism. Dietary fiber is an added bonus to phytonutrients. Fiber is critical for proper health and digestion. Fiber binds to toxins and excess hormones and helps the body excrete them. Fiber is also the preferred food for most cells that line the digestive tract.

The more phytonutrients you eat, the healthier you are. So, if you eat veggies on a daily basis, you can neutralize the naturally occurring toxins and free radicals you eat. For example, eating a grilled and charred burger (Heterocyclic Amines) will increase your risk of developing colorectal cancer. In essence, when you consume burned proteins, you are ingesting distorted and overheated molecules that your body finds difficult to break down and manage. However, if you choose to have a salad with your burger, or better yet a big salad and some fruit, you may be neutralizing the toxicity. A good choice would be to consider putting avocado in your burger and serve it with a side of organic fresh veggies and fresh fruit instead of cheese and bacon.

The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (DHHS) released the 2015-2020 Dietary Guidelines for Americans with recommendations (2,000 calorie diet per day.) The recommendations include 2 cups of fruit and 2.5 cups of vegetables as part of a daily diet. But what exactly does that mean? Roughly 2 average-sized apples and 2 1/2 vegetables or equivalent per day. It does not mean that you have to become a vegetarian. However, it is beneficial to consume a whole, plant-based diet due to the health benefits of fiber and phytonutrients.

Throughout your journey to improving your health and wellness, you will need to remember one fundamental thing: A well-balanced diet, which is crucial for human survival.