Health Benefits of Phytonutrients

                    Phytonutrients are what give many vegetables and berries their health-boosting power. Certain healthy foods contain a very high concentration of phytonutrients and can help you feel healthier and better. Phytonutrients can be complicated to understand but simply they are helpful compounds found in plant foods. I will share what I’ve been able to learn about phytonutrients and the health benefits of phytonutrients.

What are Phytonutrients?

                  Phytonutrients are not the same as regular vitamins and minerals. They can be thought of as similar to vitamins, but they can also be thought of as plant medicines. Phytonutrients give many plants the power to prevent and treat diseases. Phytonutrients are not only found in vegetables. Many spices contain phytonutrients and some flowers do as well. Many plant medicines get their medicinal power from these compounds. Phytonutrients give many foods their color and taste. The plants themselves use phytonutrients to ward off diseases. A plant can produce phytonutrients to defend itself against parasites, bacteria, or viruses. Phytonutrients also have antioxidant and anti-inflammatory properties that can help support a healthy human body.

What are the Health Benefits of Phytonutrients?

                  Phytonutrients work in many different ways and different phytonutrients have different health benefits. While we only know a small amount about them so far, it seems likely that phytonutrients play a significant role in your health. Phytonutrients can probably even repair DNA, prevent some cancers, or help abnormal cells die and be replaced by healthy ones.

1. Antioxidant Effects – You can improve your health right away by getting more antioxidants in your diet. Antioxidants block molecules known as free radicals, which damage your cells. Many phytonutrients have an antioxidant effect. You can reduce your exposure to free radicals by avoiding certain toxins in the environment. However, there is no way to fully avoid free radicals, as necessary processes in your body produce them. Therefore, you need to eat foods that contain antioxidants.

2. Boost Your Immune System – Some phytonutrients slow the growth rate of bad bacteria in your body. They can also either stimulate a weak immune system or calm an overactive immune system down. An overactive immune system can be just as bad as an underactive one because it can lead to autoimmune diseases.

3. Neuroprotective Effects – Recent research suggests that certain phytonutrients may prevent diseases such as Alzheimer’s and Parkinson’s. These diseases are neurodegenerative or caused by the death of brain cells. Early research suggests that phytonutrients such as berberine, resveratrol, curcumin, quercetin, limonoids, and epigallocatechin-3-galate all have neuroprotective properties. Further research is necessary to know how much these substances affect the progression of these diseases.

4. Possible Cancer Prevention – Some significant research from 2018 suggests that phytochemicals can prevent some cancers. The chemicals can work against skin cancer and are a safe, cost-effective treatment. Skin cancer has many different causes, and different phytochemicals work against each cause.

5. May Heal DNA Damage – Smoking and sun exposure damage your DNA. In the long run, DNA damage can lead to serious diseases, including cancer. There is no way to fully avoid DNA damage but you can avoid it. Don’t smoke, drink clean filtered water, avoid processed food products and anything that contain hazardous chemicals. Phytochemicals can limit DNA damage and even help your body repair it. For example, If you quit smoking most but not all of the DNA damage might go away.

A Rainbow of Phytonutrients

       Plants have many different powerful antioxidants and phytonutrients contained within them. Here are some of the best compounds from each color group when you Eat the Rainbow:

RED: Red foods contain high amounts of lycopene, found in tomatoes, grapefruit, and watermelon, which may help to protect against cancers and reduce the risk of heart attacks. They also contain anthocyanins, found in berries, cherries, beets, beans and more. Anthocyanins reduce the risk of cancer as well as offer protection to the brain and heart.

ORANGE: Beta-carotene is found commonly in orange produce which is turned into Vitamin A in the body, Vitamin A helps to promote eye health, healthy immune function, and is integral in bone and reproductive health. Orange foods also contain bioflavanoids, found in citrus foods, peaches, and pineapples. Bioflavanoids work with Vitamin C to reduce the risk of heart attack's, maintain strong bones and teeth, and keep the skin and eyes healthy. 

YELLOW: Lutein and Zeaxanthin are found in yellow foods. These are both carotenoids and similar to beta-carotene and are good for eye and skin health and help reduce the risk of cardiovascular disease. 

GREEN: One of the most abundant colors of produce, green foods such as the cruciferous vegetables (broccoli, brussels sprouts, kale) contain glucosinolates which are  known for their detoxification properties. They also help to reduce the risk of estrogen related cancers. Phytosterols are another compound found in green plants, which look like cholesterol and help to block the absorption of cholesterol from food in the gut. 

BLUE/PURPLE/BLACK: Resveratrol can be found in these dark pigmented fruits, particularly in the skins of grapes but also in peanuts, cocoa, and blueberries. Resveratrol helps to promote healthy aging, cardiovascular health and reduces inflammation. Another compound found in these dark pigments are anthocyanins, high in blueberries, which have been linked to cognitive health and reduced risk of Alzheimer's disease.

TAN/WHITE/BROWN: Not the processed food variety of tan/white foods but plant sources of this color group contain many important phytonutrients, such as Allicin. Allicin is found in garlic which may help to reduce the risk of cancer and lower blood pressure. Quercitin is a potent flavanol found mostly in onions, and the flesh of grapes, apples and more. Quercitin may help to protect against heart disease and cancer and also has properties that help to stabilize histamine (released in response to allergies and inflammation).

The further we can move away from the Western Diet and processed food, the better our health will be! What a great way to do it than to incorporate a variety of colorful foods and use this "Eat the Rainbow Challenge" as a springboard to eating more diversity on a daily basis. Naturally, the more good things we incorporate, the less room there is the lower nutrition, processed foods. 

I'm looking forward to summer and more local, delicious produce available! 

Much love, 

Katie

Registered Nurse, Certified Personal Trainer and Wellness Coach