Phytonutrients for Health

Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. There are more than thousand known phytochemicals. It is well known that plants produce these chemicals to protect themselves but recent research demonstrates that they can also protect humans against diseases. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits. They are not essential nutrients and are not required by the human body for sustaining life.

How do phytochemicals work?

There are many phytochemicals and each works differently. These are some possible actions:

Antioxidant - most phytochemicals have antioxidant activity, protect our cells against oxidative damage from free radical activity, and reduce the risk of developing certain types of cancer. Examples of phytochemicals with antioxidant activity: allyl sulfides (onions, leeks, garlic), carotenoids (fruits, carrots), flavonoids (fruits, vegetables), polyphenols (tea, grapes).

Hormonal action - Isoflavones, found in soy, imitate human estrogens and help to reduce menopausal symptoms and osteoporosis.

Stimulation of enzymes - Indoles, which are found in cabbages, stimulate enzymes that make the estrogen less effective and could reduce the risk for breast cancer. Other phytochemicals, which interfere with enzymes, are protease inhibitors (soy and beans), terpenes (citrus fruits and cherries).

Interference with DNA replication - Saponins found in beans interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells. Capsaicin, found in hot peppers, protects DNA from carcinogens.

Anti-bacterial effect - The phytochemical allicin from garlic has anti-bacterial properties.

Physical action - Some phytochemicals bind physically to cell walls, which prevent the adhesion of pathogens to human cell walls. Proanthocyanidins are responsible for the anti-adhesion properties of cranberry. Consumption of cranberries will reduce the risk of urinary tract infections and will improve dental health. Supplements that provide proanthocyanidins are grape seed and pine bark.

Foods containing phytochemicals are already part of our daily diet. In fact, most foods contain phytochemicals except for some refined foods such as sugar or alcohol. Some foods, such as whole grains, vegetables, beans, fruits and herbs, contain many phytochemicals. The easiest way to get more phytochemicals is to eat more fruit (blueberries, cranberries, cherries, apple, etc.) and vegetables (cauliflower, cabbage, carrots, broccoli, for example). It is recommended that we daily consume at least 5 to 9 servings of fruits or vegetable. Fruits and vegetables are also rich in minerals, vitamins and fiber. Plant food contains no cholesterol.

Overwhelming scientific evidence points to the fact, that consuming a plant-based diet, rich in phytonutrients, extends lifespan and protects the body and brain from degenerative disease. Plants offer powerful medicine for preventing and even reversing disease. As consumers, all we need to do is consume these foods on a regular basis. Our bodies automatically know what to do with these medicinal nutrients. The results are excellent health and vitality. Life extension combined with health extension is what we are all concerned with achieving. With over 70 million Americans soon to be over 65, you could call it an “aging epidemic” and phytochemicals are what the aging population will benefit from most along with exercise and weight control.