Phytochemicals: Nutrients of the Future?

Phytochemicals, sometimes referred to as phytonutrients, are plant chemicals that are non-nutritive and have biological activity in the human body. They have properties that are protective or disease preventing. More than nine hundred different types of phytochemicals have been identified as components of food. It is even anticipated that there are over one hundred different phytochemicals found in just one serving of vegetables. Researchers have known for some time that plants create phytochemicals as an effective means of protection for themselves, but it has only recently been discovered that these chemicals are also of benefit to humans in ameliorating and protecting against certain diseases. Some of the better-known phytochemicals are isoflavones, found in soy; lycopene, found in tomatoes; flavonoids, found in fruits; carotene found in carrots; and luteins that are found in yellow corn.

They are different from what we traditionally call nutrients because they are not necessary for metabolism and are not essential in a regular diet. The human body does not require phytochemicals to sustain life and their absence will not result in any sort of deficiency disease. The National Cancer Institute, along with the Chemoprevention Program of the Division of Cancer Prevention and Control began researching and evaluating phytochemicals for safety and effectiveness as early as 1980. The goal was to validate the applicability of phytochemicals for preventing and treating human diseases. It was found that phytochemicals may promote the function of the immune system and act directly against bacteria and viruses, thus reducing inflammation.

How Do Phytochemicals Work?

There are several different types of phytochemicals and each works differently. Some of the possible actions that these chemicals might have include:

Antioxidant: Most phytochemicals have an antioxidant activity and protect cells against damage from free radicals in the body. Protecting against oxidative damage reduces the risk of developing certain types of cancer. Phytochemical foods that have an antioxidant activity in the body include onions, garlic, leeks, fruits, carrots, vegetables, grapes, and tea.

Interference With DNA Replication: Beans contain a compound, known as saponins that interfere with the replication of DNA in the cells. This helps to prevent the multiplication of cancer cells and protects the DNA from carcinogens.

Hormonal Action: Isoflavones are phytochemicals that are found in soy. These help to reduce menopausal symptoms and osteoporosis by mimicking human estrogens.

Antibacterial Effect: The phytochemicals listed in the antioxidant group, such as garlic, contain a substance called allicin, which also has anti-bacterial properties.

Physical Action: There are some phytochemicals that will actually attach themselves to cell walls within the human body, to prevent pathogens from adhering to these cells. Cranberries are especially effective in this anti-adhesion property and will reduce the risk of infections in the body.

Phytochemicals In Your Diet.

In order to incorporate phytochemicals into your diet, you first need to become aware of what is missing from the diet you are consuming now. The average American does not consume the recommended daily allowance values that are listed for a well balanced diet. The easiest way to get more phytochemicals is to eat more fruit, vegetables, and grains. Fruits and vegetables are rich in vitamins, minerals, and fiber and are low in saturated fats. There are several, simple ways to increase this intake and it is recommended that you consume five to nine servings per day. First, make sure that you keep fruits and vegetables in stock and that they are always fresh. Reducing the intake of soda and coffee and increasing the intake of water and juices will also be beneficial. You can increase your intake of fruit by adding chopped fruits to your cereals, pancakes, muffins, and yogurt. Instead of reaching for potato chips and other "junk" foods, snack on freshly chopped vegetables such as celery, carrots, broccoli, and cauliflower. Vegetables and fresh greens can also be added to your soups or as a side dish with one of your main meals during the day. Following is a list of foods and their phytochemical properties:

Garlic, Onions, Chives, Leeks (Allyl Sulfides).

Broccoli, Cauliflower, Cabbage, Brussels Sprouts, Kale, Turnips, Bok Choy, Kohlrabi (Indoles).

Tomatoes, Peppers (Lycopenes).

Carrots, Celery, Cilantro, Parsley, Parsnips (Carotenoids).

Artichoke (Silymarin ).

Oranges, Lemons, Grapefruit Monoterpenes

Grapes, Berries, Cherries, Apples, Cantaloupe, Watermelon, Pomegranate (Ellagic Acid and Flavonoids).

Beans, Grains, Seeds, Brown Rice, Whole Wheat, Flax Seed, Barley (Saponins and Flavonoids).

Herbs, Spices, Ginger, Mint, Rosemary, Thyme, Oregano, Sage, Basil, Turmeric, Caraway, Fennel (Gingerols).

Licorice Root, Green Tea Glycyrrhizine

Are There Any Negative Effects of Phytochemicals?

Phytochemicals are being evaluated individually for their safety and effectiveness in regard to potential health benefits, disease prevention, and possible health risks. Recommendations for different genders, body types, and age groups are continually being studied. To date, there is no evidence that increasing your intake of phytochemicals is a dangerous practice.