What are phytonutrients? Phytonutrients are organic plant-derived components, that may promote wellness. Fruits, vegetables, grains, legumes, nuts, and some teas contain phytonutrients. Also called phytochemicals, phytonutrients are not considered to be essential to human health.
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Characteristics
Phytonutrients, also called phytochemicals, are substances in most plant-derived foods. When asked, "What are phytonutrients?," researchers increasingly respond with hopeful wellness information. The United States Department of Agriculture (USDA) describes mechanisms by which phytonutrients may contribute to prevention of some diseases. Different classes of phytonutrients act in different ways. Generally, phytonutrients have antioxidant and anti-inflammatory properties. According to the USDA, phytonutrients may support and boost the immune system. Included in the list of other possible properties, phytonutrients seem to promote cell-to-cell communication and destroy cancer cells.
Types
Some classes of phytonutrients show promise in the possible prevention and treatment of certain high-risk health problems. These classes include polyphenols and carotenoids. Polyphenolic compounds are found in deep red and purple foods, as well as in onions and some nuts. Polyphenols can be flavonoid or non-flavanoid. Accoding to the USDA, "flavonoid consumption has been linked to lower risk of heart disease in some, but not all, studies." Carotenoid compounds are responsible for deep red, yellow, orange, and dark green colors of fruits and vegetables. Beta-carotene, alpha-carotene, lycopene, and lutein are among the most common phytonutrients in the Western diet. Carotenoids are a large group of naturally occurring pigments and are the best understood in Western research.
Functions
Phytonutrients classes, carotenoids and polyphenols are emerging as potentially beneficial for prevention of many cancers and other chronic and deadly diseases. Among the functions that carotenoids are being shown to perform, include antioxidant and immune-boosting properties. Antioxidants protect cells from damage caused by free radicals, culprits in the development of cancer. Carotenoids likely promote cell-to-cell communication. According to WHFoods, "Researchers now believe that poor communication between cells may be one of the causes of the overgrowth of cells, a condition which eventually leads to cancer."
Polyphenols have antioxidant actions, anti-inflammatory properties, and may be antiallergenic. Tea, nuts and berries are among foods that contain polyphenols. Polyphenols are classified as non-flavonoids and flavonoids. Non-flavonoids include red and purple fruits, such as raspberries and blueberries. Flavonoids include tea, wine and soybeans. The USDA cites a 1996 study published in the British Medical Journal, "Elderly Dutch men in the highest (level) of flavonoid intake had a risk of heart disease that was about 58% lower than that of counterparts." However, the USDA reports that studies are not conclusive at this point.
Wellness
Since phytonutrients are prevalent in fresh whole foods, establishing a physical environment for wellness is not difficult for most people. Supplemental forms of phytonutrients may be discouraged. Fresh and colorful fruits and vegetables, along with whole grains, nuts and legumes can form a delicious and healthy front line for major disease prevention. Always purchase (or better!), grow organic foods. Although processed tomato products are as good as or, in some cases, better than fresh tomatoes, avoid overly processed tomato products.
Comments
It may be time for fast food to fade over the horizon--fresh, healthful foods to rise again. Foods with phytonutrients offer hope to rebound from dietary disasters, full of empty carbohydartes and deadly fat. As research goes forward, the already burgeoning whole foods industry will continue to affect food purchases. Importantly, healthy foods will become affordable, allowing more people to indulge in wellness with flavorful and colorful options. Now that you know what phytonutrients are, you might consider adding them plentifully to your diet.
Resources
Balch, James, M.D. and Phyllis Balch. Prescrption for Nutritional Healing.New York: Avery, 2000.
USDA Agricultural Research Service
SuperFoods Rx
Pratt, Steven, M.D., SuperFoods Rx: Fourteen Foods that will Change Your Life.New York: William Morrow, 2004.
Danish Study: Knekt et al. British Medical Journal. 1996;312:478
WHFoods
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