Plants contain thousands of protective compounds known as phytonutrients that have amazing health benefits for humans. These phytonutrients help plants fight against stresses like damage from harsh sunlight, drought, pollution or attacks from pests. Science has discovered that when humans consume plants, many of these same protective phytonutrients benefit our bodies as well.
What are Phytonutrients?
Phytonutrients are biologically active compounds found in plants which are responsible for protecting them from environmental stresses and defending them from disease and pathogens. The word "phyto" comes from the Greek word for plant. Some common classes of phytonutrients include carotenoids, flavonoids, polyphenols, organosulfur compounds and phytosterols.
Unlike the essential vitamins and minerals found in fruits and vegetables, Phytonutrients are non-essential for human survival but play an important role in reducing risk of chronic disease and promoting overall health and well-being. Research shows that diets high in phytonutrients are associated with reduced risk of obesity, heart disease, diabetes, cancer and neurological decline.
Carotenoids:
Carotenoids are bright yellow, orange and red pigments found in plant foods like carrots, sweet potatoes, and tomatoes. Over 700 types of carotenoids have been identified so far with some of the most notable being alpha-carotene, beta-carotene, lycopene, lutein and zeaxanthin.
Carotenoids act as powerful antioxidants in the human body, quenching unstable molecules called free radicals that can cause damage to cells. Studies show carotenoids may decrease risk of certain cancers, heart disease and eye disorders like cataracts and macular degeneration. For example, lycopene found in tomatoes is linked to reduced risk of prostate cancer in men.
Flavonoids:
Flavonoids give fruits and vegetables their bright colors and help protect plants from UV light damage. The main dietary flavonoids include quercetin, kaempferol, myricetin, luteolin and anthocyanins. Good sources are berries, citrus fruits, apples, green tea and onions.
Research indicates flavonoids have anti-inflammatory and anti-allergenic properties. Quercetin in particular may reduce risk of cardiovascular disease by lowering blood pressure and reducing inflammation. Anthocyanin-rich berries show promise for slowing age-related cognitive decline in older adults. Flavonoids are also being studied for their anti-cancer potential.
Polyphenols:
Polyphenols are a huge family of phytonutrients including flavonoids, lignans, stilbenes and phenolic acids. Foods containing high amounts of polyphenols include berries, apples, pomegranates, extra virgin olive oil, dark chocolate andred wine.
These plant compounds function as antioxidants and may provide protection against chronic illness. Some research has found polyphenols show neuroprotective effects and could reduce risk of Alzheimer's disease and Parkinson's disease. Polyphenols from olive oil, grapes and cocoa display cardio-protective properties like lowering LDL cholesterol and reducing blood pressure. Their anti-inflammatory actions also holds potential for decreasing cancer risk.
Other Beneficial Phytonutrients
In addition to carotenoids, flavonoids and polyphenols, other important classes of phytonutrients in edible plants include organosulfur compounds, phenolic acids, phytosterols and glucosinolates.
Organosulfur compounds like allyl sulfides in garlic and onions may help lower cholesterol levels and reduce cancer risk. Phenolic acids such as caffeic acid, ferulic acid, rosmarinic acid and ellagic acid show antioxidant and anti-inflammatory effects valuable for heart and brain health. Plant sterols found in seeds, nuts and legumes can lower LDL cholesterol levels. Glucosinolates in cruciferous vegetables like broccoli and kale display anticancer actions through detoxification of carcinogens.
Getting Your Daily Intake
The wide variety of protective phytonutrients in plant foods means that following a diet rich in fruits and vegetables provides the best insurance for obtaining ample amounts of these non-essential but important nutrition components. Experts recommend eating at least 5 servings of fruits and vegetables daily to reap the health rewards of phytonutrients. Consuming a "rainbow" of different colored vegetables and supplementing with whole fruit smoothies are easy ways to get your fill of these powerful plant pigments. A diet including a diversity of whole plant foods on a regular basis ensures optimal intake of phytonutrients for reducing disease risk and extending healthy lifespan.
Phytonutrients are bioactive compounds produced by plants that function as nature's protectors. Research indicates the thousands of phytonutrients in fruits, vegetables, grains, legumes, nuts and teas provide crucial benefits for human health, disease prevention and longevity when consumed as part of a balanced whole foods diet. Incorporating more phytonutrient-rich plant foods is key for boosting well-being and lowering risk of obesity, heart disease, diabetes, cancer and neurological decline.
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