The average person only gets 16 grams of fiber a day, and recommended amounts are more like 25-38 (women the former, men the latter). Upping total amounts to ideal levels also needs to be a gradual and attended with increased, adequate water consumption(1). Yet, there are also various types - beyond “soluble” fiber, which absorbs water in digestion, and the “insoluble” fiber not changed by digestion. All have different health effects and different tolerance levels from person to person(2). We will touch on some points of a few of many types in this article…
Please see a post from our sister blog, Rainbows of Autism, on fiber affecting brain function with the following: [LINK]!

Some fiber types dissolve in water but thicken up, curbing appetite. Beta-glucan in oats is an example(1), which also slows the passage of food from the stomach and inside the intestines(2). Some are prebiotics, allowing healthy, necessary bacteria to grow in the large intestine(1).

• Inulin: One of the more common prebiotics is inulin from chicory(1) and different fruits and veggies. Slows the absorption of sugars, helping prevent blood sugar spikes that trigger cravings for unhealthy foods; slows digestion to a healthier pace, increasing feelings of fullness(2).
• Cellulose: Major part of plant cell walls; especially present in different veggies, nuts, and legumes. Moves things along, attaching to food components(2).
• Pectins: In some fruits and veggies, nuts, and legumes. Cuts down on “glycemic response of foods” due to putting a damper on glucose absorption; may aid lowering cholesterol by ushering fatty acids outside the body(2).
• Psyllium: Softens stools; attaches to sugars; helps stave off cholesterol reabsorption(2).

References:

1. “Fiber: Are You Getting Enough?” Isagenix Health. Isagenix Worldwide, Inc. Web. 16 Jun. 2022. https://www.isagenixhealth.net/fiber-getting-enough/.
2. Brady, Krissy. “7 Types of Fiber, Explained.” Cooking Light. Meredith Corporation. 11 Oct. 2018. Web. 16 Jun. 2022. https://www.cookinglight.com/eating-smart/nutrition-101/types-of-fiber.

Updating majorly as of 1/22/25. One reference was no longer viable and replaced with a new reference and information.

Welcome back - it is time to finish our three-part consideration of the immune system! After seeing different, non-white-blood-cell parts of the immune system (including stomach acid) in Part 1 and the whacky immune system functions of allergies and autoimmune issues in Part 2, we now end with Part 3, nutrients needed by the immune system.
First off, many rush to try to boost the immune system only with certain foods or single nutrients, seasonally or when they feel sick. Admittedly, lacking one nutrient can throw off the immune system(1). [Further, defeating E. coli, influenza, and such isn't the only object of supporting the immune system - ] such things as environmental toxins and stress can suppress the immune system(1).

- N-acetylcysteine (NAC) "is a molecular form of the amino acid L-cysteine" and supports healthy liver AND immune system functioning. NAC converts to "tripeptide glutathione (GSH), the most abundant antioxidant". which in turn is requisite for some antioxidant enzymes. IMPORTANT: neither supplementing with simple regular cysteine nor GSH is efficient for one-upping GSH synthesis(2).
- "[E]ssential electrolytes⎯including sodium, potassium, magnesium, and chloride" are needed for elementary cell functions, including brain transmissions... and in the immune system(2).
​​- "Animal studies have found that deficiencies in zinc, selenium, iron, copper, folic acid, and vitamins A, B6, C, D, and E can alter immune responses."(1)
- Fiber (prebiotics) present in fruits, veggies, and other plant foods help keep up healthy gut microbes - and in turn these microbes "short chain fatty acids, which have been shown to stimulate immune cell activity." Probiotics, in contrast, contain living, probiotic (healthy) bacteria(1).
- Vitamin D is an immune system regulator(1).
- FINALLY, we get to perhaps the most famous immune nutrient: Vitamin C is "the most important water-soluble antioxidant in our circulation... and is concentrated in immune cells." With both Vitamins C AND D, "dietary intake, or serum levels" tend to drop as we age(2).

Personal Product Favorites:

References:
1. "Nutrition and Immunity." Harvard T. H. Chan School of Public Health: The Nutrition Source. The President and Fellows of Harvard College. Web. January 7, 2025. https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
2. "Hydrate + Immune Support." Isagenix Health. Isagenix Worldwide, Inc. Web. January 22, 2025. https://isagenixhealth.net/hydrate-immune-support/.

   Our May 22nd installment last year titled, "Not On Nutrition Facts Labels: Types of Sugars" touched on a few basic simple sugar types; white sugar and a few other ways sugar is made toxic; and the need to have protein and fiber along with natural sources of sugar (Click for: LINK). I feel the need to follow up on sugar and elaborate some on healthy sugars.
   First in our "Not the Same" discussion of sugar is, that natural sugars are a lot more present than many think - especially in veggies! A medium-sized apple will have 19 grams of sugar; grapes 23; and a mango 46. However, fruits are healthy sugar sources. Among veggies, a cup of cubed sweet potatoes will have 6 grams; a cup of garbanzo beans/chickpeas 6; a cup of peas, 4; a large tomato, 5; a small head of cabbage, 23; and a zucchini, 8. Meals largely of protein and veggies can easily have more than 20 grams of sugar and yet have plenty of "vitamins, minerals, protein, and fiber." It's more the "desserts, beverages, and packaged snacks" that add sugar without the context of good amounts of other nutrients that could use cutting out(1).
​   Plenty of natural added sugar sources in non-excessive amounts can have some value, even so. Raw honey (not the processed, fake kind!), maple syrup, coconut sugar, and blackstrap molasses all have minerals and antioxidants. Some of the above are low-glycemic. Raw honey also helps grow healthy bacteria. Fruit can be used to sweeten, too, in place of . Dates have nutrients that "help to metabolize proteins, fats and carbohydrates... [and] dates may help reduce LDL cholesterol in the blood and may reduce the risk of stroke."(2)

Personal Product Favorite:
Nutrient-dense meals with a fraction of the sugar

Sources:
1. "How Much Sugar Is in the Food We Eat?" Isagenix Health. Isagenix Worldwide, Inc. 1 Aug. 2018. 9 Nov. 2020. https://www.isagenixhealth.net/how-much-sugar-is-in-the-food-we-eat/.
2. Axe, Josh. "11 Best Sugar Substitutes (the Healthiest Natural Sweeteners)." Dr. Axe. Dr. Axe. 16 Mar. 2020. 9 Nov. 2020. https://draxe.com/nutrition/sugar-substitutes/.
   

 Updated 10/12/2024

   Ashwagandha is to India what ginseng is to China from its popularity as an herb. The roots are the vital health boon of a "small, woody shrub, indigenous to Africa, the Mediterranean region, and India" and related to... tomato and potato plants. Young and old take it, as a tonic, nutritional aid, etc. Traditionally, the mass of taproot and other surrounding sub-roots is dug out of the ground, cleaned, cut up into sticks, and air-dried. Young and old in India take it, as a tonic, nutritional aid(1), and a broad spectrum of other purposes in Ayurvedic medicine(1,2). 
   The majority of the benefits of ashwagandha come from(1) certain types of (2) natural phytochemicals(1) and natural [good-for-you] steroids called withanolides(2). They are adapogens, or help deal with stress, associated with better "quality of life, supporting normal function of the body"(1) [in many, many areas(2)], "building immunity, normalizing cardiorespiratory and neuromuscular coordination,... and building strength in men and women."(1) When withanolides were injected into rats to test their cognitive-supporting abilities, they "helped promote cell outgrowth, reverse behavioral deficits and [brain] plaque buildup". Ashwagandha is the most common and well-researched adaptogenic herb, period(2).
   "Strength of the stallion" is a nickname in India for the herb as it has been used to strengthen the immune system after being sick and generally impart strength and vitality. It is specifically classified as a "rasayana" in Ayurvedic medicine, so is "used to promote physical and mental health, defend the body against disease and damaging environmental factors, and slow the aging process."(2) Other possible benefits:

- Promoting better blood sugar(2)
- Combatting tumors(2)

Personal Product Favorites with ashwagandha [LINKS below]:
Cellular-cleansing drink
Stress-busting tonic
Ready-to-go stress-busting elixir

References:
1. "Ingredient Spotlight: Ashwagandha." Isagenix Health. Isagenix Worldwide, Inc. Web. October 12, 2024. https://isagenixhealth.net/ingredient-spotlight-ashwagandha/#.
2. Axe, Josh. "Ashwagandha Benefits for the Brain, Thyroid, and Muscles & More." Dr. Axe, Ancient Nutrition, LLC. February 3, 2024. Web. October 12, 2024. https://draxe.com/nutrition/ashwagandha-benefits/.
   

   Chronically not eating breakfast may be a tactic used to get a morning rolling faster, or else attempt to lose weight. On the latter score, eating less period is far from the only factor in weight loss. Skipping breakfast especially means lowered metabolism, or the body lowering energy consumption to counter reduction in intake. Breakfast skippers tend to overeat anyway to make up for what they didn't consume in the morning, and just gain weight period. Note: [periodic] fasting, an effective weight loss tool, isn't the same as chronically not eating or eating enough(1).
   Besides, chronic breakfast skippers tend to be predisposed to low blood sugar, insulin sensitivity, high blood pressure, and heart attack. There are various other effects from chronically skipping breakfast. Energy, hormonal balance, memory, and mood all tend to suffer. There is even greater predisposition to hair loss (in particular with low protein consumption in the morning) or cancer(1).
   It is especially key, though, not to eat just any old thing for breakfast. [Many people don't consider that putting themselves through food penance doesn't replace fueling with the right things]. Consuming high protein and fiber in the morning specifically is a key combination, as well as consuming closer to .68 grams of protein per pound of body weight or above through the day. The brain requires amino acids - protein building blocks - to synthesize neurotransmitters for proper sleep. Reduced calorie consumption tends to affect sleep patterns, and so adequate protein during the day is especially key for weight loss. Morning protein consumption is especially key in this regard, whereas most people eat less protein at breakfast than later on(2). [I make sure, though, that I get vitamins, minerals, and otherwise a complete range nutrients at breakfast beyond just protein and fiber]

My best breakfast, with fewer dishes to wash to boot, is:
Shake
​
Sources:
1. GoMediiTeam. "10 Negative Health Effects of Skipping Breakfast." GoMedii, GoMedii. 30 January 2018. Web. 11 May 2020. https://gomedii.com/blogs/english/health-care/10-negative-health-effects-of-skipping-breakfast/.
2. "Could a Protein Shake at Breakfast Help You Sleep Better While Losing Weight?" Isagenix Health, Isagenix Worldwide, Inc. 12 June 2017. Web. 11 May 2020. https://www.isagenixhealth.net/protein-shake-breakfast-help-sleep-better-losing-weight/.
   

   Cholesterol isn't completely a malicious substance. The body actually produces it and uses it in cell membranes, hormones, and bile. It also gets recycled and reused. However, [generally,] the body makes enough without dietary consumption and there is a need to check its absorption in the digestive tract. Plant sterols are substances naturally present in different plant foods, "especially grains, vegetables, fruits, nuts, and legumes." Similar in chemical makeup and shape to cholesterol, plant sterols work by displacing it in the digestive tract (to the tune of 50 to 80%) to prevent absorbing too much. This displacement is crucial to help stave off high blood cholesterol and heart disease. Most modern diets average around .4 grams (400 mg) a day of plant sterols, but though much more difficult to attain, really ought to be at least 1.3 g (1,300 mg) to lower blood cholesterol(1).
   A placebo-controlled, crossover human study supplemented participants on a plant sterol-deficient diet averaging about 59 mg a day consumed with beverages containing 0, 400, and 2,000 mg for 4 weeks each, order randomized. Serum LDL cholesterol, "fecal cholesterol excretion and intestinal cholesterol absorption" were monitored. Fecal cholesterol elimination and reduction of LDL cholesterol were more with the moderate and high doses of plant sterols yet it was the highest dose that significantly lowered serum LDL in the participants(2), more consistent with the above statements.
​  
Personal Product Favorite:
https://shorte.isagenix.com/en-us/products/vitality-well-being/individual/shake-booster-heart

Sources:
1. "Ingredient Spotlight: Plant Sterols." Isagenix Health, Isagenix Worldwide, Inc. 6 April 2018. Web 3 February 2020. https://www.isagenixhealth.net/ingredient-spotlight-plant-sterols/.
​2. Racette, Susan B., Lin, Xiaobo, and others. "Dose effects of dietary phytosterols on cholesterol metabolism: a controlled feeding study." Am J Clin Nutr. 2010 Jan;91(1):32-8. Epub 2009 Nov 4. PMID: 19889819. GreenMedInfo, ​https://www.greenmedinfo.com/article/dietary-phytosterols-improve-whole-body-cholesterol-metabolism-dose-dependent-, Abstract.

   Zeaxanthin is one of most common of the carotenoids, pigment-nutrients abundant in the natural world(1), and is present in many fruits, veggies, and spices(2) - many green veggies, kiwifruits, goji (wolfberries), paprika (sourced from bell peppers), saffron, eggs, and spirulina are all sources. It is named for being the primary yellow pigment of corn and breaks down into two substances that flavor and color saffron(1).
   Zeaxanthin and related xanthophyll substances are most abundant in the leaves of the majority of green plants where they quench a form of excited chlorophyll produced too overabundantly in high light conditions. Zeaxanthin and lutein actually have abundant chemical formulas yet are not what are called the same stereoisomers - the former is dominant in the central macula of the eye and the latter the peripheral retina(1).
   Zeaxanthin helps guard the eyes and skin from UV damage and acts as an antioxidant guarding against free radicals in the eyes, in particular the lens and retina. It also acts as an antioxidant elsewhere in the body. Health conditions inhibiting proper digestion of fats and smoking both inhibit absorption of zeaxanthin and other carotenoids(2).

Sources:
1. "Zeaxanthin." TruthWiki: Get the Real Story, TruthWiki, Five years ago, Web, 12 August 2019, http://www.truthwiki.org/zeaxanthin/.
2. Daniel, Harri. "Benefits Of Zeaxanthin." Benefits Of: Benefits Of everything that matters, 19 February 2011, http://benefitof.net/benefits-of-zeaxanthin/.
   

   Protein is really used for more than just muscle building - other purposes include creating blood proteins and energy production. Generally, .3 g of protein per kg of body weight per meal is the cap for the body to build muscle with. This will break down to an average of 20 to 30 g a meal. Protein in older adults, though, tends not to synthesize into muscle as easy so the per-meal quota of protein generally goes up to 35 to 40 g. Also, muscles will be "full" and not uptake new amino acids [building blocks of protein] for two to three hours after a protein meal and thus protein meals are best spaced three to five hours apart while a person is awake(1).
​   Lesser-quality proteins as soy lack certain amino acids and thus don't synthesize into muscle so well. Whey is an example of a higher-quality protein source [I use a very high-quality form in meal replacements](2).
   Statin drugs have been shown to hinder cardiomyocyte(2) (heart muscle(3)) protein synthesis and cause death in their cells(2).

Sources:
1. "How Much Protein Goes to Your Muscles?" Isagenix Health, Isagenix Worldwide, Inc., 14 March 2018, https://www.isagenixhealth.net/how-much-protein-goes-to-your-muscles/.
2. Rabkin, Simon W. et al. "Reduction of protein synthesis and statin-induced cardiomyocyte cell death." Cardiovasc Toxicol. 2007 ;7(1):1-9. PMID: 17646677. GreenMedInfo, https://www.greenmedinfo.com/article/statin-induced-inhibition-protein-synthesis-underlying-mechanism-statin-induce. Abstract.
3. Wikipedia contributors. "Cardiac muscle cell." Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 25 May. 2019. Web. 3 Jul. 2019.

   Sodium is one of the electrolytes, the minerals with an electric charge which leap around through blood and extracellular fluid between them all hydrating (rather than drying out) the body, regulating blood pressure, keeping blood pH (acidity level) right, allowing tissues to heal, and tons, tons more(1). Human blood is about .9% salt - muscles cramp and weaken without it plus exhaustion sets in(2) - especially important to address in athletic activities where electrolytes sweat out all the more(1). Astronauts who ate more salt actually reported drinking less water yet urinating more(2). 
   There is salt, and salt, though. Table salt processes and bakes at close to 1,200*F to where it loses at least about 80 beneficial natural minerals and nutrients, strips down essentially to sodium chloride, and otherwise plain chemically alters in the process. Yet, some addictive substances like neurotoxic aluminum get added in in turn. This also includes generic refined sea salt if not labeled as unrefined(2). [In other words, all considered, low-sodium diets tend to censure all salt versus just nasty table salt]
   A half a teaspoon of raw, unrefined salt, or 3 grams, is considered a rule of thumb for bodily hydration per 10 glasses of water(2). My parents and I prefer the taste of Himalayan pink salt (white Himalayan is refined). We take a pinch at a time during the day if our lips are dry.

Sources:
1.  "Why Electrolytes Are So Important." Isagenix Health, Isagenix Worldwide, Inc., 16 February 2015, https://www.isagenixhealth.net/why-electrolytes-are-so-important/.
2.  "The Right Salt Is Essential | Salt Gets A Bad Rap." Colorful Canary, 25 February 2010, https://www.colorfulcanary.com/2010/02/salts-gets-bad-rap.html.

    It is, admittedly, good to avoid foods with excessive sugars (or starches, aka complex carbs, for that matter) in their nutrition facts labels. It's also good to make sure good protein and fiber accompany sugars. Yet, breakdowns of which forms of sugar are present with how many grams apiece and particularly whether they are from good or bad sources aren't really present in nutrition facts - types of sugars simply tend to be in the ingredients lists more than anything. We will touch a bit here on a few types of these sugars, in particular monosaccharides or simple sugars(1).
   Sucrose, table sugar, is a disaccharide ("two" sugars) which breaks down into fructose and glucose in the body. White sugar is basically pure carbs and stripped of molasses and therefore essential minerals in the refining process. Common sources of sucrose are sugar cane and beets(1) [the latter tends to be GMO].
   Glucose is, of course, the blood sugar - most ingested sugars convert to it and then disperse in the bloodstream(1). Most tissues including brain, red blood cells, and muscles depend on it for energy. Excess stores as glycogen in the muscles or liver(2) [for later use] or converts into fat tissue(2).
   Fructose, or fruit sugar, can be found naturally in many foods including honey and is the sweetest sugar(1,2). Fructokinase, the enzyme used to processed it, is primarily in the liver and therefore fructose is less efficient as an energy source(2) as well as lower glycemic and, in normal doses, actually helps control blood sugar(3). High fructose corn syrup is way different though - a highly concentrated, processed form inducing fatty liver, obesity, and cellular (mitochondrial) damage. Significant portions of the commercial HFCS supply contain mercury to boot(4) [besides being GMO].
   Lactose is composed of glucose and... galactose(1,2). Galactose is less sweet than glucose, features in the antigens on the surface of red blood cells determining blood type(1), and requires a number of steps to process in the liver following separation from glucose in order itself to form a form of glucose molecule(2).

Sources:
1. "Sugar." Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 26 Apr. 2019. Web 29 April 2019. https://en.wikipedia.org/wiki/Sugar#Monosaccharides.

2. Battaglia, Gina. "Three Common Simple Sugars." SFGate, Hearst Newspapers, LLC., 6 December 2018, https://healthyeating.sfgate.com/three-common-simple-sugars-10889.html.

3. "Battling Myths and Misconceptions Circulated on the Internet." Isagenix Health, Isagenix Worldwide, Inc., 22 May 2014, https://www.isagenixhealth.net/battling-myths-and-misconceptions-circulated-on-the-internet/.

4. Young, Carol. "Top 10 Reasons To Avoid Toxic High-Fructose Corn Syrup." Top 10 Grocery Secrets, Top 10 Grocery Secrets, 14 August 2015, https://www.top10grocerysecrets.com/2015-07-20-top-10-reasons-avoid-toxic-high-fructose-corn-syrup.html.

   Protein makes a good chunk of the body [especially muscle - think meat]. It may be an category on nutrition facts, yet the components tend not to be, at least in the standard section: amino acids. There are more or less 500 known, yet 20 standard ones make almost every protein in eukaryotes, the organisms (including us) with complex cells. Nine of the 20 are always "essential" for humans, can't be made by the body, and have to come through food. Age or medical condition may make more than the 9 essential(1).
   Protein, despite there being one category on nutrition facts labels, isn't all equal. The fact that amino acids make protein means a prospective source has to have a complete mix to maintain muscle mass in the consumer the best. Sarcopenia, or muscle loss, especially ramps up in later life. A study published in the American Journal of Clinical Nutrition involving muscle biopsies and plasma samples delved into the quick-digesting nature and superior branched-chain amino acid content of whey protein(2). I personally use a very high-quality, grass-fed source in meal replacements.

Sources:
1. "Amino acid." Wikipedia, The Free Encyclopedia. 5 Feb 2019, <https://simple.wikipedia.org/w/index.php?title=Amino_acid&oldid=6420529>.
2. "Whey’s Amino Acid Profile Best for Muscle Building in Older Males." Isagenix Health, Isagenix Worldwide, Inc., 13 May 2011, https://www.isagenixhealth.net/wheys-amino-acid-profile-best-for-building-muscle-in-older-men/.

   There are necessary fats, carbs, fiber, protein, minerals, vitamins, etc. Then there is the opposition. Enter antinutrients: natural-or-not substances that oppose absorption of the "good guys."(1) We will touch a touch on some major ones:
   Phytic acid in hulls of nuts, seeds, and grains prevents absorption of various minerals. Flavonoids are quite common and remove (chelate) such metals as iron and zinc. Oxalic acid and oxalates in tea, spinach, and a few other veggies block calcium absorption. Glucosinolates found in many cruciferous veggies will block iodine and contribute to goiters. Protease inhibitors sabotage digestion and absorption of protein in the gut. Lipase inhibitors do so to fats. Many beans have amylase inhibitors, saboteurs of the conversion of complex carbs (starches) into simple sugars(1). There are numbers of others.
   Excessive amounts of various nutrients can turn antinutrient. Way too much fiber is not seen very much in actuality yet could potentially make food move through the intestines too fast too absorb nutrients properly. Calcium taken along with iron can inhibit a transport protein and thus absorption of iron(1).
   Of course, all this doesn't mean we can't eat, in particular eat right. Western-style diets mean tons of processed foods [and much less emphasis on fruits and veggies] and messed-up gut health. Many just plain don't have the right mixes of beneficial microbes, which means less absorption of nutrients period as well as freer reign for antinutrients(2). Sprouting, fermenting, and cooking all reduce different antinutrients(1) - though cooking tends to reduce varying amounts of good nutrients too.

​Sources:
     1. "Antinutrient." Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 26 Jan. 2019. Web. 16 Apr. 2019, https://en.wikipedia.org/wiki/Antinutrient
      2. "Are You Getting Enough Nutrition From the Food You Eat?" Isagenix Health, Isagenix Worldwide, Inc., 7 January 2018, https://www.isagenixhealth.net/are-you-getting-enough-nutrition-from-the-food-you-eat/

Updated 7/28/2023
   Fruits and veggies have tons of phytonutrients, various naturally-occurring plant compounds with all sorts of various properties. Some will function as antioxidant vitamins(1). We will get a little taste of some:
   Carotenoids are among the most common kinds. Red, yellow, orange, and dark green veggies all tend to contain them. They were named after carrots, a very well-known source. Beta-carotene is that famous carrot nutrient converting to Vitamin A in the body and helps support good eyesight - also add blood vessels and the immune system. Lycopene, that tomato stuff, helps support skin, eye, prostate, and heart health(1).
   Flavonoids, another kind, are in berries to citrus to chocolate to onions and different veggies(1,2). They tend to have detoxification properties due to binding to heavy metals and others in order to pass through urine(2). Many tend to help support cardiovascular health. Citrus bioflavonoids team up with Vitamin C against the cellular ravages of free radicals. Metabolism and healthy aging support roles are demonstrated by resveratrol(1), the grape stuff [I don't say the product of it, red wine, because the wine adds alcohol to the mix and that messes with the brain].
   Curcumin, an antioxidant in turmeric, a curry ingredient, has been implicated in over 50 healing functions, including detoxification support. Organosulfur compounds in many veggies also play roles in detoxification support as well as fighting cancer-causing agents(2). I will wrap up here. Personally, I take a number of supplements with high-quality sources of many of these phytonutrients - I would be happy to share if you'd like more information.

References:
1. "Phytonutrients: Are You Getting Yours?" Isagenix Health, Isagenix International, LLC., https://isagenixhealth.net/phytonutrients-are-you-getting-yours/.
2. Minich, Dr. Deanna. "5 Phytonutrients You Should Be Eating for Everyday Detox." GreenMedinfo, GreenMedInfo.com, 18 December 2016, https://greenmedinfo.com/blog/5-phytonutrients-you-should-be-eating-everyday-detox.

   Fats, if sourced properly, are key nutrients - in fact, they allow absorption of some fat-soluble vitamins. They figure in body temperature and hormone regulation. Healthy skin, hair, and immune function even involve fats. Low-fat diets may lead to insulin resistance. Most restaurant and boxed foods have the wrong kinds of fats [often GMO, too - like corn, canola, and soy oils], which aren't the same(1).
   Omega-3 fats are fairly well-known for cardiovascular health - blood pressure regulation, reducing fatty deposits in arteries, and anti-inflammatory properties are among such roles. Eye development in babies and lots of brain functions in general require them. Butter is actually is source as well(2).
   DHA and EPA are essential omega-3 forms - the former forms 90% of omega-3 content of brain tissue. Both are are present way more in marine animal sources [my family uses a superior source]. A precursor to them called ALA is more in plant sources - converted to them much less efficiently. Fatty acids aren't soluble in water, so need escorts in the bloodstream called lipoproteins - phospholipids as in krill oil tend to be a little different as regards efficiency. Typical pharmaceutical sources of omega-3s are sliced off their triglyceride source, though, and then treated with ethanol(2) - not so good, especially when not taken with meals(2).

Sources:
1. Levy, Jillian. "7 Low-Fat Diet Risks You Need to Know About!" Dr. Axe, Dr. Axe, 19 June 2017, https://draxe.com/low-fat-diet-risks/

2. "How Good Fats Prevent Heart Disease," Mercola, Dr. Joseph Mercola, 11 July 2016, https://articles.mercola.com/sites/articles/archive/2016/07/11/health-benefits-omega-3-fats.aspx



   

   Fruits and veggies - current MyPlate government recommendations call for them, combined, to be half of what we eat. And, greater mixes of them are even better. Yet, only one in four American adults tend to get a good amount. They certainly keep down calories, sodium, fats, and not-as-good excess sugars often used to replace them, as balances in part of the diet(1). Yet, what are some basic, general attributes shared pretty much throughout the two food groups and thus basics of why they specifically play healthy roles in healthy diets?
   In general, they don't contain as much protein or fats(2), but they bring in high doses of varied other nutrients(1). Fiber, big ranges of vitamins(2,3) and minerals, and healthy carbs(2) are hallmarks. They are vital defenses versus unhealthy aging and multiple diseases(3). Another important set of nutrients, antioxidants, are cardiovascular health necessities - the very linings of our lungs and respiratory tracts alike need a steady range of them. Fruits, veggies, and the antioxidants they contain therefore are believed to help alleviate symptoms of asthma and allergies(4). Proper storage and handling, of course, are important to prevent some issues that may occur otherwise(2) - and may be excuses for why some don't eat proper amounts.
   So, to wrap up, besides fiber and other healthy carbs, fruits and veggies are simply little worlds of vastly varied nutrients that fit more on the bottom portion of a Nutrition Facts label than the top - but very crucially add up. 

Sources:
1. "Fruits & Greens Focus: Are You Getting 'Variety'?" Isagenix Health, Isagenix International, LLC, 6 March 2012, https://www.isagenixhealth.net/fruit-greens-focus-are-you-getting-variety/

2. "Vegetable." Wikipedia, Wikimedia Foundation, Inc., https://en.wikipedia.org/wiki/Vegetable

3. "Fruit." Wikipedia, Wikimedia Foundation, Inc., https://en.wikipedia.org/wiki/Fruit
​
4. Greger, Michael. "How Fruits And Vegetables Can Treat Asthma." VegSource, VegSource Interactive, Inc., 2 July 2015, https://vegsource.com/michael-greger-md/how-fruits-and-vegetables-can-treat-asthma.html