Health Benefits of Phytonutrients

Category: Health

22 06

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Phytonutrients are nutrients concentrated in the skins of many vegetables and fruits, and are responsible for their color, hue, scent, and flavor. To a lesser extent, they are also found in grains and seeds. Examples of foods rich in these nutrients include: tomatoes, red onions, green tea, grapes, red cabbage, broccoli, parsley, spinach, raspberry, blackberry, garlic, and the list goes on.

Health benefits of phyto-nutrients
Studies have found that certain chemicals other than nutritional principles in them have anti-mutagenic, free radical scavenging and immunity boosting functions, which help promote health and prevent diseases, over and above their nutritive value.
Phytonutrients are present abundantly in the plant world.
Phytonutrients promote detoxification in the body, which his critical to overall health and the prevention of disease.
Phytonutrients help damaged cells to repair themselves, which is important in treating conditions like arthritis.
Phytonutrients causes cancer cells to die (adoptosis).
Phytonutrients can help strengthen veins, which is beneficial in case of varicose veins and hemorrhoids.

Examples include:

1. Anti-oxidants,
2. Phyto-sterols (plant sterols),
3. Non-digestible carbohydrates such as tannins, pectin, cellulose, mucilage etc..,
4. Natural acids,
5. Enzymes and lecithin.

Anti-oxidants
Studies suggest that cancers occur due to a series of mutational events occurring at cellular level triggered by free oxygen radicals and reactive oxygen species (ROS). These free radicals have ability to damage cell’s DNA, cell membrane and cellular protein structures like ion channels, receptors etc. Antioxidants by virtue of their reduction potentials can bind to oxidation radicals at these levels interrupt free radical injury by reversing or limiting the extent of damage. Several groups of antioxidants have been identified such as poly-phenolic flavonoids, anthocyanins, etc. Examples of certain anti-oxidants in fruits and vegetables include:

Carotenes in mangoes, carrots, spinach, oregano,
Lycopene in tomatoes, grapefruit, watermelons,
Resveratrol in grapes, berries, peanuts,
Anthocyanins in chokeberry, broccoli, kale etc
Anti-oxidant vitamins like vitamin A, E and C in large number of herbs, vegetables and fruits.

Some of the Phytonutrients and Its Food Sources:

Chlorophyll: Green leafy vegetables
Curcumin: Turmeric
Ellagic Acid: Berries, grapes and tea
Flavoglycosides: Ginkgo, black tea
Flavonoid: Grapeseed and onions
Gallic Acid: Green tea and red wine
Indoles and Sulforaphane: Cruciferous vegetables, such as broccoli, cauliflower, kale and brussel sprouts
Isoflavones: Soy
Lignans: Flaxseed, walnuts
Limonoids: Citrus fruits and peels
Lycopene: Watermelon, red grapefruit and tomatoes
Polyphenols: Green and black teas

Plant sterols
Plant sterols also known as phyto-sterols constitute mainly beta-sitosterol, however differ in function than human sterols like cholesterol. soybeans_phytonutrients They are poorly absorbed by humans and in the process, appear to block the absorption of dietary cholesterol as well; thus can help reduce blood LDL cholesterol levels. Initial research studies have been found that experimental doses of plant sterols can be effective in countering the effects of testosterone mediated hypertrophy in prostate glands, thus minimize the risk of BPH and prostate cancer in men. Their effects in women, however, are found to be neutral or some beneficial effect on breast, uterine and ovarian receptors.

Non-digestible carbohydrates, natural acids and enzymes
The other phytochemicals include detoxifying agents like indoles, isothiocyanates, non- starch polysaccharides (NSP) or dietary fiber like gums, hemicelluloses, mucilage, pectin, tannins, and also alkaloids like caffeine and non protein amino acids. NSP or dietary fiber increase bulk of the food and helps prevent constipation by decreasing gastro-intestinal transit time. They also bind to toxins in the food and helps protect the colon mucus membrane from cancers. In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption, thus help lower serum LDL cholesterol levels.

In conclusion, phytonutrients provide crucial link between health and nutrition. A well balanced food that is rich in phytonutrients such as fresh fruits, herbs and vegetables can help minimize free radical and reactive oxygen species (ROS) mediated diseases.

Note: It is always a better option to choose phytonutrients in food than the phytonutrients in supplements; this is because phytonutrient in supplements cannot always capture the many different interactions of the phytonutrients found in food. For example, flavonoids and carotenoids are believed to have more health-promoting properties when they are taken together rather than separately in a supplement. The hundreds of phytonutrients present in plant foods help each other biochemically—and presumably also in the body. The food science and pharmaceutical developments of the past decades have consistently demonstrated the need to consume a broad range of whole foods on a regular basis.

Side Effects: Whether you’re getting phytonutrients in food or taking specific supplements, side effects are rarely a problem.

Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.