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The latest thing I have been driven to learn more about are phytochemicals.
What are phytochemicals?
Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. They are nonessential nutrients, meaning that they are not required by the human body for sustaining life. It is well-known that plant produce these chemicals to protect themselves but recent research demonstrate that they can also protect humans against diseases. There are more than thousand known phytochemicals. Some of the well-known phytochemicals are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits.
According to the Stanford Medicine Cancer Institute, a surge in recent research on phytochemicals is showing a link between these plant-compounds and anti-cancerous qualities:
The scientific community is continually studying the role of diet in the development of cancer. Many results are preliminary and more is being learned every day. Research is discovering that intake of fruits, vegetables, and cereal grains may interfere with the process of developing cancer of the oral cavity, larynx, esophagus, stomach, colon, lung, prostate, and rectum. In addition to reducing the risk of developing cancer, the risk of developing heart disease, hypertension, obesity, diabetes, and other chronic diseases might also be prevented by eating more fruits and vegetables. There is also evidence that total fat intake of greater than 30 percent of total calories can increase the risk of developing some cancers. This is especially true when total fat intake includes saturated fat and possibly polyunsaturated fat.
The most phytochemicals most people are familiar with are antioxidants.
Antioxidant – Most phytochemicals have antioxidant activity and protect our cells against oxidative damage and reduce the risk of developing certain types of cancer. Phytochemicals with antioxidant activity: allyl sulfides (onions, leeks, garlic), carotenoids (fruits, carrots), flavonoids (fruits, vegetables), polyphenols (tea, grapes).
According to http://www.phytochemicals.info, phytochemicals can also help with:
Hormonal action – Isoflavones, found in soy, imitate human estrogens and help to reduce menopausal symptoms and osteoporosis.
Stimulation of enzymes – Indoles, which are found in cabbages, stimulate enzymes that make the estrogen less effective and could reduce the risk for breast cancer. Other phytochemicals, which interfere with enzymes, are protease inhibitors (soy and beans), terpenes (citrus fruits and cherries).
Interference with DNA replication – Saponins found in beans interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells. Capsaicin, found in hot peppers, protects DNA from carcinogens.
Anti-bacterial effects – The phytochemical allicin from garlic has anti-bacterial properties.
Physical action – Some phytochemicals bind physically to cell walls thereby preventing the adhesion of pathogens to human cell walls. Proanthocyanidins are responsible for the anti-adhesion properties of cranberry. Consumption of cranberries will reduce the risk of urinary tract infections and will improve dental health.
Again referring to Stanford Medicine, “Phytochemicals are chemicals found in plants that protect plants against bacteria, viruses, and fungi. Eating large amounts of brightly colored fruits and vegetables (yellow, orange, red, green, white, blue, purple), whole grains/cereals, and beans containing phytochemicals may decrease the risk of developing certain cancers as well as diabetes, hypertension, and heart disease. The action of phytochemicals varies by color and type of the food.”
So basically, if you strive for diversity of color and texture among your fruits and vegetables, and you’ll get a wide variety of phytochemicals!
I am reminded of wonderful poster Remy ordered for us at Yoga Lifestyle on vegetarian nutrition, it’s a beautifully visual representation of the nutrients that come from plants!
Here are some more!