Phytonutrients

Did you know that adding color to your meals will help you live a longer, healthier life? Colorful fruits and vegetables can paint a beautiful picture of health because they contain phytonutrients, compounds that give plants their rich colors as well as their distinctive tastes and aromas. Phytonutrients also strengthen a plant’s immune system. They protect the plant from threats in their natural environment such as disease and excessive sun.

What are phytonutrients?

Phytonutrients are natural chemicals or compounds produced by plants. They keep plants healthy, protecting them from insects and the sun.

They can be found in:

• fruits
• vegetables
• whole grains
• tea
• nuts
• beans
• spices

Phytonutrients also have antioxidant and anti-inflammatory properties that can help support a healthy human body.

There are thousands of phytonutrients found in plants and related foods. Some of the most common phytonutrients are:

• carotenoids
• ellagic acid
• resveratrol
• flavonoids
• phytoestrogens
• glucosinolates

Phytonutrient health benefits

While their antioxidant qualities lead the pack in healthful benefits, phytonutrients are also known for other characteristics:

Carotenoids - are beneficial for eye health and immune health. Two of the six more common carotenoids — lutein and zeaxanthin — are found in the retinaand can decrease your risk of developing macular degeneration by 43 percent, according to studies.

Flavonoids - can protect against cancer and cardiovascular disease. These phytochemicals contribute to healthy cell communication. This can trigger detoxification, decrease inflammation, and reduce the risk of tumors spreading.

Glucosinolates - are similar in helping to prevent cancer. Found predominantly in cruciferous vegetables — such as broccoli, bok choy, cauliflower, and brussel sprouts — they help to eliminate toxins in the body.

Types of phytonutrients

Phytonutrients are available in supplement form. However, they are best consumed as nutrient-rich foods.

Supplements don’t provide all the necessary nutrients to sustain the body and, in rare cases of high dosage, can be toxic.

Carotenoids

Carotenoids are pigments in plants that are responsible for the bright-colored hues of vegetables and fruits. There are more than 600 carotenoids, and they must be consumed through foods and sources of fat. Some common types of carotenoids include:

·        alpha-carotene

·        beta-carotene

·        beta-cryptoxanthin

·        lutein

·        lycopene

·        zeaxanthin

Carotenoids act as antioxidants, and some can be converted into vitamin A. They support immune system function, eye health, and reduce your risk of cancer. Some foods rich in carotenoids are:

·        pumpkins

·        carrots

·        spinach

·        kale

·        tomatoes

·        oranges

·        yams

Ellagic acid

Ellagic acid is a phytochemical known for reducing cancer risk and lowering cholesterol. Ellagic acid has antioxidant and anti-inflammatory properties. The highest levels of ellagic acid are present in raspberries. Other foods rich in this compound include:

·        strawberries

·        blackberries

·        grapes

·        pomegranates

·        walnuts

·        pecans

Resveratrol

Resveratrol is found predominantly in grapes — specifically, the grape skin — and. This compound supports cardiovascular and cognitive health. Resveratrol has also been associated with increased cerebral blood flow.

Resveratrol can be found in other foods:

·        peanuts

·        pistachios

·        strawberries

·        blueberries

·        dark chocolate

Flavonoids

Flavonoids are one of the largest groups of phytonutrients. This compound is rich in antioxidant properties and anticancer activity. There are many subgroups of flavonoids, including:

·        flavones

·        anthocyanins

·        flavanones

·        isoflavones

·        flavonols

Some foods rich in flavonoid compounds are:

·        green tea

·        apples

·        onions

·        coffee

·        grapefruits

·        legumes

·        ginger

Phytoestrogens

These compounds are associated with reducing the risk of cancer, heart disease, and osteoporosis.

Phytoestrogen mimics estrogen in the body, which may be beneficial for women in relieving discomfort from hot flashes and other menopausal symptoms.

However, some studies have shown phytoestrogens may disrupt hormone function.

Be mindful of your intake of phytoestrogens and get to know how they may impact your body, as everyone is different.

Foods rich in phytoestrogen compounds include:

·        soy

·        broccoli

·        oranges

·        carrots

·        coffee

·        legumes

Glucosinolates

Glucosinolates are compounds found predominantly in cruciferous vegetables. They are known for helping to regulate inflammation, metabolic function, and stress responses. Glucosinolates have also been associated with cancer prevention. Studies in rats and mice found that the compounds that form from broken down glucosinololates inactivate carcinogens and protect cells from DNA damage. However, this has not been proven in human studies. Common foods rich in glucosinolates include:

·        broccoli

·        bok choy

·        cauliflower

·        brussel sprouts

·        cabbage

·        mustard

When humans eat plant foods, phytonutrients protect us from chronic diseases. Phytonutrients have potent anti-cancer and anti-heart disease effects. And epidemiological research suggests that food patterns that include fruits and vegetables are associated with a reduced risk of many chronic diseases, including cardiovascular disease, and may be protective against certain types of cancers.

The American Cancer Society recommends 2 1/2 cups per day of fruits and vegetables. The most recent US Dietary Guidelines recommend consuming even more: 2 1/2 cups of vegetables and 2 cups of fruit, based on a 2,000-calorie diet.

Getting started

To get started, try to include as many plant-based colors in your meals and snacks as possible. Each color provides various health benefits and no one color is superior to another, which is why a balance of all colors is most important. Getting the most phytonutrients also means eating the colorful skins, the richest sources of the phytonutrients, along with the paler flesh. Try to avoid peeling foods like apples, peaches and eggplant, lest you lose their most concentrated source of beneficial chemicals.

Phytonutrients in every color

Following is a rundown of fruits and vegetables sorted by color, along with the phytonutrients they contain, and which foods you’ll find them in.

Red: Rich in the carotenoid lycopene, a potent scavenger of gene-damaging free radicals that seems to protect against prostate cancer as well as heart and lung disease.

Found in: strawberries, cranberries, raspberries, tomatoes, cherries, apples, beets, watermelon, red grapes, red peppers, red onions

Orange and yellow: Provide beta cryptothanxin, which supports intracellular communication and may help prevent heart disease.

Found in: carrots, sweet potatoes, yellow peppers, oranges, bananas, pineapple, tangerines, mango, pumpkin, apricots, winter squash (butternut, acorn), peaches, cantaloupe, corn

Green: These foods are rich in cancer-blocking chemicals like sulforaphane, isocyanate, and indoles, which inhibit the action of carcinogens (cancer-causing compounds).

Found in: spinach, avocados, asparagus, artichokes, broccoli, alfalfa sprouts, kale, cabbage, Brussels sprouts, kiwi fruit, collard greens, green tea, green herbs (mint, rosemary, sage, thyme, and basil)

Blue and purple: Have powerful antioxidants called anthocyanins believed to delay cellular aging and help the heart by blocking the formation of blood clots.

Found in: blueberries, blackberries, elderberries, Concord grapes, raisins, eggplant, plums, figs, prunes, lavender, purple cabbage

White and brown: The onion family contains allicin, which has anti-tumor properties. Other foods in this group contain antioxidant flavonoids like quercetin and kaempferol.

Found in: onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms

Reach for the rainbow

Reaching a total of 4 1/2 cups of colorful fruits and vegetable a day is the goal for a powerful plate. Here are some ways to make it happen:

Servings are not that big. 1/2 cup of chopped raw vegetables or fruit makes one serving. Leafy greens take up more space, so 1 cup chopped counts as a serving. 1/2 cup of dried fruit equals one serving.

Think in twos. Try to eat two servings in the morning, two in the afternoon, and two at night.

Snacks count, too. Feeling hungry between meals? Munch on a piece of fruit or grab some sliced raw vegetables to go.

When shopping, look at your cart. If you find most of your choices are the same one or two colors, swap out a few to increase the colors — and phytonutrients — in your cart.

Dine out colorfully. Start out with a cup of vegetable soup. Choose an arugula or spinach salad and see if they can add extra vegetables. Top off your meal with fresh fruit for dessert and a soothing cup of green tea.

Look local. Farmers markets, co-ops, buying clubs, and community supported farms are usually great sources of fresh produce. Ask a farmer for fresh ideas on how to prepare fruits and vegetables that are new to you.

Frozen produce is okay too! It is best to eat in season, but since seasonal produce may be limited, frozen fruits and vegetables count and are just as nutritious as fresh.

Remember, color in fruits and veggies is king, and the greater variety the better.

Outlook

Increasing the amount of phytonutrient-rich foods in your diet can boost antioxidant activity and your immune health.

Although these compounds are available in supplement form, they are best consumed through natural foods, specifically fruits and vegetables.

Before deciding to alter your diet, discuss the risks and benefits with your doctor.