Phytonutrients
Phytonutrients, also known as phytochemicals, are naturally occurring substances in plants that are responsible for their color, hue, aroma, flavor, and natural resistance to disease. The term "phyto" originates from a Greek word meaning plant. Although these plant nutrients are not yet classified as essential nutrients like vitamins, minerals, water, proteins, fats etc., substances necessary for sustaining life, they contain properties that aid in disease prevention. We get the health benefits of phytonutrients from plant foods such as fruits, vegetables, seeds, nuts, grains and legumes--technically they are classified as a "non-nutrient", hence the name phytochemicals.
Phytonutrients are "powerhouse fighters" since they appear to promote health by sparking body processes that fight or slow down the development of diseases. More than 900 different phytochemicals have been identified as components of food and one serving of a fruit or vegetable may have as many as 100 different phytochemicals.
Phytonutrients Benefits
Phytonutrients are a source of an incredibly diverse array of antioxidants. In fact, many of these phytonutrients harbor potent antioxidant activity, far exceeding the well-known vitamin antioxidant properties of vitamins E and C. Green tea, for instance, contains antioxidant flavonoids know as polyphenols such as catechin, epicatechin, epicatechin gallate, epigallocatechin gallate (EGCG), and quercitin. Researchers found that epigallocatechin gallate (EGCG) is over 200 times more powerful as an antioxidant than the almighty vitamin E in neutralizing free radicals.
The body needs antioxidants because with every breath you take you generate free radicals, which are highly reactive substances that can attack and damage cells if not controlled. Many experts believe that free radicals are major factors leading to more than sixty different health diseases including heart disease and cancer, as well as premature aging.
The phytonutrient lycopene, which is a member of the carotenoid family and the pigment that gives tomatoes their brilliant red color, is believed to offer protection against certain types of cancer, especially cancers of the prostate, lung, and stomach.
The phytonutrient called d-glucarate has shown to promote detoxification in the body by helping the liver metabolize pesticides, hormones, carcinogens, and other toxins. This is critical to the prevention of disease and to overall health. D-glucarate is found in cruciferous vegetables such as broccoli, kale, and Brussels sprouts.
The carotenoids found in yellow, orange, green, and red fruits and vegetables appear to help in the prevention of certain cancers, heart disease, and age related macular degeneration. Carotenoids also exert powerful antioxidant activity and beta-carotene - which is a family member, converts into helpful vitamin A.
Researches have long recognized that diets rich in plant foods such as fruits, vegetables, grains, and legumes appear reduce the risk of a number of diseases, including cancer, heart disease, diabetes, and hypertension when compared to diets high in meat.
Phytonutrient-Rich Foods
You'll find abundant healthy phytonutrients in soy, tomato, broccoli, garlic, flaxseeds, citrus fruits, watermelon, pink grapefruit, blueberries, sweet potatoes, chilli peppers, legumes (beans, peas, lentils). Other foods rich In phytonutrients include cranberries, green tea, red grapes and wine, papaya, carrots, kale, cabbage, Brussel sprouts, cauliflower, artichoke, onions, apples, spinach, mangos, pumpkin, eggplant, shiitake mushrooms, dried apricots, squash, nuts, and seeds.
Different phytonutrients offer different benefits. It's best to get these disease-fighting nutrients from eating a variety of fruits and vegetables as well as from a rainbow of colors.
Recommended Phytonutrient-Rich Diet
Since phytonutrients is technically a "non-nutrient" there are no guidelines on consumption. However, the current recommended food pyramid suggests 3-5 servings of vegetables and 2-4 servings of fruit daily. Unfortunately, the vast majority of people, especially in the Western world, fall extremely short on the recommended daily allowance guidelines on fruits and vegetables, and would benefit by adding to their diet with a healthy nutritional supplement.
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Informational note: The data presented on our health and nutrition website is for educational purposes only. Though we stive to be accurate in all of the information we present, it should not be taken as medical advice. NSC always recommends consulting your physician before beginning or modifying any diet or exercise program.
