Phytonutrients and why you need them

Phytonutrients or phytochemicals are compounds found and produced in plants that are essential to keeping the plant healthy and alive.

They have the ability to protect plants from bugs, fungi, UV radiation, pollution, and other health threats. Phytonutrients are also responsible for the pigments that give fruits and vegetables their many different colors.

Yes, they are great for plants but how are they great for humans? 

Although phytonutrients are not “essential” nutrients to humans, they can still play a huge role in supporting human health. They have the ability to enhance immune function, prevent and repair cell damage, and fight carcinogens. Just as they do for plants, they can offer protection against pollution, oxidative stress, pathogens, and disease. It is important to note that supplementing with vitamins and minerals is not nearly as beneficial as eating raw fruits and vegetables. Understanding phytonutrients may encourage you to eat more fruits, herbs, and veggies and provide you with some knowledge of how they contribute to your health. 

Some examples of phytonutrients are:

• Flavonoids, found in tea, citrus fruits, and berries, have antioxidant effects and support the nervous system. They are protective against cardiovascular disease.

• Carotenoids, found in carrots, sweet potatoes, and red palm oil can support eye health, skin and immune function. Certain types of carotenoids are converted to vitamin A. 

• Resveratrol, found in grape skin, red wine/grape juice, peanuts, cocoa have antioxidant and anti-inflammatory effects. It is said that though French people smoke and eat fatty foods they enjoy long lives because of their love for red wine.

• Anthocyanidin's, are common in purple and red fruits such as red berries, radishes, strawberries, and plums. Ironically so they can support blood vessels and heart health.

• Ellagic Acid or tannins, found in teas, raspberries, cranberries, walnuts, have anti cancer and antioxidants effects. A study conducted by Memorial Sloan Kettering Cancer Center showed that ellagic acid improves liver function and enhances liver enzymes. 

• Phytoestrogens are phytonutrients that mimic estrogen. They are found in flaxseeds, soy and oranges. They can be beneficial to women in relieving hot flashes, cramps and menopausal symptoms. 

• Lycopene, found in tomatoes, grapefruit, and watermelon, can support heart health and help protect against prostate cancer.

How to increase your phyto-nutrient intake:

• Eat a variety of fruits and vegetables

• Know what phytonutrients are heat sensitive

• Drink herbal teas

• Eat more whole grain products

• Eat more nuts and legumes

• Swap out supplements for a healthy, enriched diet (livit)

Sources:

Anthony, K. (2018, January 02). Phytonutrients: Types, Food Sources, Antioxidants, and Other Benefits. Retrieved August 1, 2020, from https://www.healthline.com/health/phytonutrients

Szalay, J. (2015, October 21). What Are Phytonutrients? Retrieved August 1, 2020, from https://www.livescience.com/52541-phytonutrients.html