Phytochemicals: Jump on the Bandwagon!
Phytochemicals, also called phytonutrients, are the next big step in health. We’ve all read the headlines:
“Lupeol compound in fruits found to destroy cancer tumors in the head and neck faster than chemotherapy drugs”1
“Phytonutrients in broccoli and soy found to prevent spread of breast cancer, ovarian cancer”2
“Phytochemicals in red wine may slow Alzheimer’s disease”3
“Green tea chemical shows protective effect against Huntington’s disease”4
“Blueberries, cranberries, strawberries all contain powerful phytochemicals that fight cancer, heart disease, high cholesterol and more”5
“Common mint leaf destroys cancer tumors, new research reveals”6
“Potatoes chock full of phytochemicals”7
These headlines all refer to plants high in a variety of phytochemicals. Over the past few years it seems like everybody is jumping on the phytochemical bandwagon! But just what are these phytochemicals? Strictly speaking, phytochemicals are chemicals that are produced by plants. However, that explanation has been narrowed to those “chemicals from plants that may affect health, but are not essential nutrients.”8 Also known as phytonutrients, many of these plant compounds may have health benefits that have only recently been scientifically validated. However, certain phytochemicals may prove to be just as essential as beta carotene or calcium as research continues.
Phytochemicals fall into several types,9 mainly:
Phenolic compounds
• Monophenols
• Polyphenols
• Phenolic acids
• Hydroxycinnamic acids
• Tyrosol esters
• Stilbenoids
Terpenes (isoprenoids)
• Carotenoids (tetraterpenoids)
• Monoterpenes
• Saponins
• Lipids
Betalains
Organosulfides
• Dithiolthiones (isothiocyanates)
• Thiosulphonates (allium compounds)
Indoles (glucosinolates)
Other organic acids
• Oxalic acid
• Phytic acid (inositol hexaphosphate)
• Tartaric acid
The flavonoids, or polyphenols, and the carotenoids have been most widely studied, so far. Some of the flavonoids appear to act in a manner similar to the female hormone estrogen. Estrogenlike substances from soybeans, soy products, garbanzo beans, chickpeas, licorice and other plant sources are called phytoestrogens. Carotenoids from carrots, yams, cantaloupe, squash and apricots appear to be cell protective agents. Xanthophylls, which are also classified as carotenoids, include lutein and zeaxanthin, and are found in spinach, peas and asparagus. Research indicates these may also reduce the risk of unchecked cell growth and promote eye health. Lycopene is another carotenoid found in tomatoes, strawberries and other foods with red pigment. It has been found to support a healthy prostate and youthful skin.
Phytochemicals and Chronic Diseases
Many phytochemicals have been shown to provide protection against rampant
cell growth:
“...allyl sulfides in garlic and onions; phytates in grains and legumes; lucarates in citrus, grains and solanaceous vegetables; lignans in flax and soy beans; isoflavones in soy beans; saponins in legumes; indoles, isothiocyanates and dithiolthione in cruciferous vegetables; ellagic acid in grapes, strawberries, raspberries and nuts; phthalides and polyacetylenes in the umbelliferous vegetables; and a whole range of flavonoids, carotenoids and terpenoids in various plant foods. These beneficial chemicals block various hormone actions and metabolic pathways that are associated with the development of cancer.”10
Others, such as the more than 60 flavonoids in citrus, exhibit anti-inflammatory properties, improve blood viscosity and activate the body’s own detoxification systems. Phytochemicals may also help promote a healthy cholesterol profile, reduce the risk of cardiovascular disease, lower the incidence of agerelated macular degeneration, discourage atherosclerosis, stimulate immune function and help normalize blood sugar and blood pressure levels.
How do I know what Phytochemicals I need?
Unfortunately, no one can answer that question at the moment. What is known, and widely acknowledged by institutions as the World Health Organization, the American Cancer Society, and the Centers for Disease Control (CDC), is that a diet high in healthy plant foods that includes, on average, 1½ to 2 cups of fruit and 2½ to 3 cups of vegetables a day—with a good mix of different kinds and colors of plant foods— and 6 oz of whole grains,11 will give you the widest variety of phytochemicals for your body to use.
We also know that it’s practically impossible to overdose on any phytochemical if you are getting it through the original food source, and that—barring allergies—food doesn’t cause side effects. Unfortunately, the same cannot be said for chemically-processed phytochemical supplements. Research to date does not support the idea that phytochemical supplements are as beneficial as eating the whole fruits, vegetables, beans, and grains from which they are extracted.12
In a recent survey of American eating habits, it was found that only 1 in 11 Americans ate at least 3 servings a day of vegetables and 2 servings a day of fruit. One in every 9 surveyed ate no fruit or vegetable on the day of the survey at all! And 2 out of every 3 Americans surveyed thought that 2 or fewer servings of fruits and vegetables a day was sufficient for good health. Obviously the message isn’t getting through!
Simple Strategies for Eating More Whole Plant Foods
Increasing the amount of plant products you eat should not be difficult or time consuming. Here are a few suggestions that might help14
•Keep fruits and vegetables (fresh when available) stocked and in sight .
• Drink 100% juice instead of coffee or soda.
• Add chopped fruit to cereal, yogurt, pancakes, muffins, smoothies or even a milkshake.
• Snack on fresh chopped carrots, celery, broccoli, cauliflower and peppers— which you can purchase already chopped to save time!
• Dried fruit and nuts also make handy snacks for home or office.
• Don’t forget that herbs and spices also contain phytochemicals, and often in high concentrations. Make your food more flavorful and enticing by including them.
Just remember, health is a gift—one that we can control through the lifestyle choices we make, including the foods we choose to eat. The science of Nutritional Immunology has demonstrated the tremendous potential of phytochemicals to keep us healthy. The phytochemicals our body needs are readily available in today’s food supply. It’s our responsibility to make sure we include them in our diet.