What Are Phytonutrients?

And How Do Phytonutrients Support Good Health?

© Traci Vandermark

Jun 16, 2008

It is nearly impossible to read an article on nutrition or hear the advice of wellness gurus and not hear the word “phytonutrient” come up. Plant foods, nuts and teas contain high amounts of vitamins and minerals, but coming right up behind vitamins and minerals are other important compounds called phytonutrients. Unlike vitamins and minerals, phytonutrients are not considered necessary for life, but the antioxidants they deliver definitely increase the quality of life, and quite possibly the length.

Phytonutrients have nine major classifications:

• Carotenoids: Probably the class of phytonutrients we are most familiar with, carotenoids are responsible for the bright pigmentation in colorful fruits and vegetables. They are also strong antioxidants that aid in the prevention of certain cancers, as well as heart disease. Good sources of carotenoids are broccoli, tomatoes, spinach and carrots.

• Isoflavones: Isoflavones have been shown in nutritional studies to slightly reduce cholesterol levels. Good sources of isoflavones are beans, soybeans, lentils, and kidney beans. Fresh, unprocessed beans are best, but canned will work fine as isoflavones hold up during processing. If you do use canned beans try to find them with low or no salt added.

• Flavonoids: Flavonoids aid in the prevention of heart disease and cancer. They also help to lower blood pressure and keep blood from clumping and forming clots. Flavonoids can be found in apples (mainly in the skin), broccoli, cranberries, citrus fruits, grape juice, onions and endive.

• Lignans: Lignans combine with other phytonutrients to protect against many adverse health conditions such as diabetes, cancer and heart disease. It is a plant estrogen, so it works in the body to lower the levels of “harmful” estrogen (the kind that promotes the growth of tumors). The best sources of lignans are flaxseed and sesame seeds, but it is also found in strawberries, cabbage, broccoli and apricots.

• Indoles: Indoles help to regulate hormones, especially the “harmful” estrogen mentioned above. They also increase the levels of other enzymes that aid in cancer prevention. Great sources of indoles are broccoli, cauliflower and cabbage.

• Saponins: Saponins perform a variety of functions that lead to improved health. They bind to bile acids or cholesterol and excrete them, which aids in the lowering of cholesterol as well the risk of developing cancer. They also stimulate the immune system which assists in overall health protection. Saponins are found in a variety of foods such as nuts, potatoes, tomatoes, spinach, beans, soybeans and herbs.

• Organosulfur Compounds: Found in garlic and onions, organosulfur compounds are strong supporters of good health. Studies have shown them to dramatically lower the risk of cancers, as well as shrinking tumors that already exist. These compounds also keep cholesterol in check, prevent blood from clotting, and act as antibiotics in the body.

• Polyphenols: Polyphenols are strong antioxidants which stimulate the production of cancer fighting enzymes, while fighting against the cancer producing enzymes. High concentrations of certain polyphenols are found in green tea and strawberries, but they are available in all fruits and vegetables.

• Monoterpenes: Found in citrus peels, studies have shown these phytonutrients to reduce the risk of developing cancer, as well as preventing cancers from returning. While the highest amounts are found in orange and lemon peels, you can also add some to your diet through juices.

With the known advantages that phytonutrients give to our pursuit of health, keeping them in mind when selecting our daily nutritional choices will serve our bodies well.

phytonutrient rich foods

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