phytonutrients

Until recently, it was thought that fats, proteins, carbohydrates, vitamins and minerals were all the nutrients necessary for growth and health. Now we know there’s another group of nutrients necessary for optimal health – phytonutrients (from Greek phyton meaning ‘plant’).

Molecular science is finally confirming that the power-packed nutrients that give fruits and vegetables their many colours also provide a lot of Mother Nature’s medicine. While many phytonutrients have been identified, there are probably thousands more that remain undiscovered.

Phytonutrients protect the body and fight disease. They help the cells repair themselves by stimulating the release of protective enzymes or those that rebuild damaged cells. This makes them essential in the fight against cancer. Carcinogens (cancer-causing substances) can enter the body from many sources: tobacco smoke, pollution, pesticides and chemicals from many manufactured products. Once in the body these carcinogens can create disease. Phytonutrients inhibit cancer-producing substances, reducing their ability to damage cells. When the repair squad can stay ahead of the damage, degenerative diseases such as cancer, multiple sclerosis and arthritis can’t get started. Antioxidant phytonutrients also keep cardiovascular disease in check by blocking the damaging effects of LDL cholesterol on arteries.

the significance of the Mediterranean diet

This phyto-protective mechanism explains why cultures whose diets are rich in plant foods have the lowest rates of cancer and heart disease. The Mediterranean diet, for example, emphasizes garlic, tomatoes, onions, fruits, whole grains and olive oil – all of which are rich in phytonutrients. It’s not only what fruits and vegetables contain that make them effective cancer-fighters; it’s also what they don’t contain – saturated and hydrogenated fats, refined sugar and grains, and chemical pollutants frequently found in processed foods.

Whereas a huge amount of information exists about vitamins, phytonutrients are newcomers to the health-food table. The ‘pill-pushers’ try to sell them as supplements, even though the medical world is still trying to establish their exact role. So if you find the information confusing, follow a few ‘phyto-rules’.

  • Like other nutrients, phytonutrients operate under the biochemical principle of synergy (1 + 1 = 3). For example, flavonoids and carotenoids have more health-promoting properties when they are eaten together in the same food rather than when they are taken separately in a health supplement. By eating a few florets of broccoli you’re not only getting the beta-carotene you could get in a pill, but you’re probably also getting the health benefits of hundreds or thousands of other phytonutrients that don’t even have names yet. And, of course, you’re getting all the other nutrients too.
  • Each class of phytonutrients affects cellular wellbeing differently and the greatest way to take full advantage of the best medicine nature has to offer is to eat a variety of fruits and vegetables.
  • Raw vegetables have more nutrients than cooked ones.
PHYTONUTRIENTS AND THEIR BENEFITS
Allyl sulphide
Garlic and onions
Allicin in these vegetables is a potent antiviral and antibacterial agent. Decreases the risk of stomach and colon cancer, lowers LDL (bad cholesterol), encourages production of the enzyme glutathione S-transferase, which helps eliminate toxins from the body
Lutein
Green leafy vegetables, spinach, turnip, beet tops, spring greens, kale, yellow marrow and squash
This carotene antioxidant protects against degenerative diseases, including macular degeneration. Also protects all body cells from premature ageing
Indoles, sulphoraphanes
Broccoli, Brussels sprouts, cabbage, other leafy green vegetables
Indoles eliminate toxins, enhance immunity and prevent cancer-causing hormones from attaching themselves to cells. Sulphoraphanes remove carcinogens from cells
Isoflavones such as saponins, phytosterols, genistein
Soya products, cruciferous vegetables, cucumber, sweet potatoes, tomatoes
Isoflavones are powerful antioxidants that protect against cancer. Genistein prevents the body taking up dangerous chemical oestrogens. Saponins enhance immune functions and help to prevent absorption of cholesterol. Phytosterols lower cholesterol
Lycopene, P-coumaric acid, coumarins
Tomatoes, tomato juice, watermelon, pink grapefruit, papaya, oranges, mango
From the same family as beta-carotene, lycopene has great antioxidant power and guards against colon and bladder cancer and reduces risk of cardiovascular disease. P-coumaric acid (also found in strawberries and red peppers) inhibits the production of cancer causing nitrosamines in the body. Coumarins reduce inflammation
Limonene, glucarase
Citrus fruits: oranges, tangerines, grapefruits
Limonene enhances immunity and increases production of anti-cancer enzymes. Glucarase eliminates degenerative chemicals from the body
Alpha-carotene, beta-carotene (carotenoids)
Orange vegetables and fruits: mangos, pumpkins, carrots, sweet potatoes, squash, marrows
Antioxidants with a huge ability to boost immunity and decrease risk of many cancers, degenerative disease and ageing
Polyphenols, flavonoids, anthocyanins
Berries, red grapes, red wine, artichokes, yams
These lower the risk of heart disease, flush out chemicals. Flavonoids fight cell damage from oxidation, strengthen blood vessels and capillaries, improve skin and eyesight
Lignan precursors
Flax seeds or linseeds
Lignan precursors help prevent cancer and are great sources of omega-3 fatty acids