Phytonutrients
Phytonutrients are bioactive compounds found in vegetables and fruits. They work together with vitamins, minerals and fiber to promote good health. It is recommended that everyone eat at least 5 – 9 servings of fruits and vegetables per day. The lower amount for children and the higher amount for adults.
Research has proven that fruits and vegetables are powerful defenders of our health. Although phytochemicals are not yet classified as nutrients, they have been identified as containing properties for aiding in disease prevention. Phytochemicals are associated with the prevention and/or treatment of at least four of the leading causes of death: cancer, diabetes, cardiovascular disease, and hypertension.
Polyphenolic compounds are natural components of many plants. Sources rich in polyphenols include onions, apples, tea, red wine, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and some nuts.
Some of the common classes of phytonutrients include:
Carotenoids:
Carotenoids are pigments (chemical compounds which reflect only certain wavelengths of visible light) that plants synthesize. The typical colors are red, orange or yellow. Carotenoids are high in Vitamin A and play an important role for photosynthesis and plant growth. There are over 600 carotenoids, which are classified into two groups: xanthophylls (yellow pigments) and carotenes (orange and red pigments).
Flavonoids (Polyphenols):
Citrus bioflavonoids are flavonoids found in lemons, oranges and grapefruits. Flavonoids are the most common group of polyphenolic compounds in the human diet.
Inositol Phosphates:
Inositol phosphates are important for numerous cellular functions; cell growth and migration, apoptosis and endocytosis. Inositol triphosphates act on the inositol triphosphate receptor to release calcium into the cytoplasm (the clear fluid that consists of all of the contents outside of the nucleus of a membrane bound cell).
Lignans (Phytoestrogens):
Found in the cell walls of plants, lignans are antioxidants with estrogen-like properties. Lignans are found in high quantities in sesame seeds, sunflower seeds, cashews, peanuts and poppy seeds.
Isothiocyanates and Indoles:
Isothiocyanates are derived from the hydrolysis of glucosinolates (found in broccoli, Brussels sprouts, cabbage and cauliflower). Extensive research has proven isothiocyanates help prevent cancer by assisting in the elimination of potential carcinogens from the body; also by promoting the transcription (first step to carrying out the instructions, encoded by a gene i.e. RNA is made from a DNA template) of tumor suppressor proteins.
Indole-3-carbinol is only formed in certain vegetables after crushing or during cooking. The phytochemical indole-3-carbinol is found in cruciferous vegetables (four-pedaled plants which cross, such as cabbage, cauliflower, broccoli and kale). Indole-3-carbinol works as a strong antioxidant, thereby protecting DNA and many other cell structures.
Phenols:
Phenols are known as the 'next generation' anti-oxidant. They are found in red wine, green tea and dark chocolate.
Saponins:
Saponins are found in peas and soybeans. Saponins have anti-inflammatory and immune-stimulating properties. Research shows they exhibit antimicrobial (a substance that kills or inhibits the growth of microorganisms) activity, particularly against bacteria and fungi.
Research has proven that fruits and vegetables are powerful defenders of our health. Although phytochemicals are not yet classified as nutrients, they have been identified as containing properties for aiding in disease prevention. Phytochemicals are associated with the prevention and/or treatment of at least four of the leading causes of death: cancer, diabetes, cardiovascular disease, and hypertension.
Polyphenolic compounds are natural components of many plants. Sources rich in polyphenols include onions, apples, tea, red wine, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and some nuts.
Some of the common classes of phytonutrients include:
Carotenoids:
Carotenoids are pigments (chemical compounds which reflect only certain wavelengths of visible light) that plants synthesize. The typical colors are red, orange or yellow. Carotenoids are high in Vitamin A and play an important role for photosynthesis and plant growth. There are over 600 carotenoids, which are classified into two groups: xanthophylls (yellow pigments) and carotenes (orange and red pigments).
Flavonoids (Polyphenols):
Citrus bioflavonoids are flavonoids found in lemons, oranges and grapefruits. Flavonoids are the most common group of polyphenolic compounds in the human diet.
Inositol Phosphates:
Inositol phosphates are important for numerous cellular functions; cell growth and migration, apoptosis and endocytosis. Inositol triphosphates act on the inositol triphosphate receptor to release calcium into the cytoplasm (the clear fluid that consists of all of the contents outside of the nucleus of a membrane bound cell).
Lignans (Phytoestrogens):
Found in the cell walls of plants, lignans are antioxidants with estrogen-like properties. Lignans are found in high quantities in sesame seeds, sunflower seeds, cashews, peanuts and poppy seeds.
Isothiocyanates and Indoles:
Isothiocyanates are derived from the hydrolysis of glucosinolates (found in broccoli, Brussels sprouts, cabbage and cauliflower). Extensive research has proven isothiocyanates help prevent cancer by assisting in the elimination of potential carcinogens from the body; also by promoting the transcription (first step to carrying out the instructions, encoded by a gene i.e. RNA is made from a DNA template) of tumor suppressor proteins.
Indole-3-carbinol is only formed in certain vegetables after crushing or during cooking. The phytochemical indole-3-carbinol is found in cruciferous vegetables (four-pedaled plants which cross, such as cabbage, cauliflower, broccoli and kale). Indole-3-carbinol works as a strong antioxidant, thereby protecting DNA and many other cell structures.
Phenols:
Phenols are known as the 'next generation' anti-oxidant. They are found in red wine, green tea and dark chocolate.
Saponins:
Saponins are found in peas and soybeans. Saponins have anti-inflammatory and immune-stimulating properties. Research shows they exhibit antimicrobial (a substance that kills or inhibits the growth of microorganisms) activity, particularly against bacteria and fungi.
