Phytonutrients Will Fight for You

Phytonutrients - The plant foods have it!

One of the areas of nutrition research that has really taken off in the last 40 years is the subject of phytonutrients, also called phytochemicals. The name gives you a clue about what these compounds are and their importance in a healthy diet. "Phyto" means "plant" and phytochemicals are plant nutrients found in fruits, vegetables, grains, spices and herbs, that seem to have a positive effect on your health.

In general, the presence of phytochemicals is indicated by the vibrant colors, flavors and aromas of plant foods. If you are eating a varied and colorful diet including fruits, vegetables, whole grains and spices, you are probably consuming an abundance of these beneficial compounds.

Protection from disease

When you look at a list of phytonutrients and their benefits, you will find that the word “protect” occurs frequently. This is because above all, these plant chemicals seem to provide a protective effect from the diseases we most dread, including cancer, heart disease, Type II diabetes and even osteoporosis and blindness.

Too many to count

There are literally thousands of these health promoting plant chemicals found in the foods you eat, but only a relatively few have been studied. The most common ones have been divided into the following categories:

Carotenoids - These are the pigments that give some plant foods their vibrant colors. Carrots and squash are orange because of a carotenoid called beta carotene. Other members of the carotenoid family that you may have heard of include lycopene and lutein.  Carotenoids have excellent antioxidant properties and seem to boost your immune system while helping prevent cancer and heart disease. It is estimated that there are over 500 different carotenoids found in fruits, vegetables and spices.

Flavonoids - This is a large group of plant pigments that includes the flavones, flavonolds and isoflavones. Research has shown that including foods with flavonoids will help reduce the risk of heart disease and stroke, as well as some cancers.

Phytosterols - These plant sterols resemble the hormones that your body produces and seem to be important for fighting cancers in the reproductive systems of men and women, as well as helping prevent heart disease and osteoporosis. Flax seed is rich in phytosterols called lignans.

Organosulfur compounds - Sulfur compounds such as allicin, found in onions and garlic that are anti-bacterial and may boost your immune system to prevent and fight cancer. Organosulfur compounds are also found in cruciferous vegetables.

Polyphenols - A group of antioxidant compounds, such as curcumin, found in the yellow spice, turmeric, and catechins found in green tea, that seem to protect against cancer and heart disease.

Here is a list of some specific phytonutrients, where they are found and what they may do to help you to stay well.

PHYTONUTRIENTS

Eat whole foods

As the general population became aware of the scientific research showing the positive health effects of phytonutrients, the number of supplements available for these substances has skyrocketed. While there may be some benefits to taking a supplement form of these nutrients, it is a good idea, whenever possible, to eat the whole food, since the maximum benefit may be lost in the extraction and production process.

Of course, there may be reasons for taking phytochemical supplements, such as in the treatment of disease, but that is something you will need to discuss with your health care practitioner.

Let phytos fight for you!

If you look at the center column of the chart, you will see a list of foods that are loaded with, not only phytonutrients, but with other nutrients as well, including vitamins, minerals and fibers. Naturally, it isn’t necessary to memorize the names and sources of all the phytonutrients.

What you should take away from this discussion is that by eating a variety of colorful fruits, vegetables and whole grains and seeds, and by including green tea and spices such as turmeric and ginger in your diet, you can go a long way toward protecting your health.

Eat and be healthy with my warmest regards, 

Click here to go from Phytonutrients page to Super Foods page.