What Are Phytonutrients?

The Linus Pauling Institute defines phytonutrients as, "chemicals produced by plants," but to a nutritionist, phytonutrients are any plant-based nutrients not otherwise defined as "essential". In other words, phytochemicals are plant-synthesized nutrients that aren't fats, carbohydrates, protein, vitamins or minerals. Lately, a growing library of research suggests that these often unfamiliar nutrients may have very real health benefits for people who consume them on a regular basis.

Here's a look at some of the most popular (and most researched) phytonutrients.

Phytonutrients in Garlic

While the research linking garlic to decreased risks of certain types of cancers has been controversial, there's no denying that garlic is an especially rich source of a group of phytonutrients known as organosulfur compounds. These phytonutrients have anti-inflammatory properties, display antioxidant activities and may help some some people reach and maintain healthy cholesterol levels. Additionally, the phytonutrients in garlic have antibacterial and antifungal properties.

What does all this mean? Emerging research suggests that regular consumption of raw garlic, and the phytonutrients it contains, may lower a person's risk of stroke, cardiovascular disease and some types of cancer.

Flavonoids

This large group of phytonutrients includes isoflavones, anthocyanidins and flavanols. Found in a wide variety of fruits and vegetables, these phytonutrients play a number of roles in the body, including decreasing inflammation, inhibiting tumor growth and natural detoxification.

Unfortunately, flavonoids are among the least bio-available phytonutrients. To fully exploit any potential health benefits, it is necessary to regularly consume flavonoid-rich foods.

Carotenoids

Carotenoids are the scientific name for the more than 600 red, orange and yellow pigments created by plants, algae and some bacteria. As you might expect, carotenoids are the chemicals that give many vegetables their distinctive, bright colors.

Carotenoids have long been recognized for their link to vitamin A production; today we know that carotenoids are also powerful antioxidants strongly linked to immune function. Emerging research suggests that the various carotenoids may help reduce the risk of lung and prostate cancers. Carotenoids may also slow the progression of age-related macular degeneration. Additionally, there is at least a little research that suggests a link between some carotenoids and a reduced risk of cardiovascular disease.

Fiber

If you think of fiber only as a way to bulk your stool and avoid constipation, you're not alone. But fiber is actually a phytonutrient with far more to offer than just bowel regularity. While the research on the various forms of fiber has been inconsistent (and at times downright contradictory) diets rich in these phytonutrients may help lower serum cholesterol, aid in the control of blood sugar and make bowel movements more comfortable.

Certain types of fiber have been linked to a lowered risk of cardiovascular disease, type 2 diabetes and some forms of cancer. People who regularly consume high-fiber foods also may experience fewer flare-ups of diverticulitis, find it easier to lose weight and better manage irritable bowel conditions.

Adding Phytonutrients to your Diet

This is only a brief look at the huge group of nutrients scientists call phytonutrients. If you'd like more information about the potential health benefits of these and other phytonutrients, talk to your primary care physician. He or she can answer all your questions and give you the tools to make an informed choice about the foods you eat every day.

REFERENCES:

Higdon, J. (2005). Garlic and Organosulfur Compounds. Retrieved on May 10, 2007 from http://lpi.oregonstate.edu/infocenter/phytochemicals/garlic/.

Higdon, J. (2005). Flavonoids. Retrieved on May 10, 2007 from http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/.

Higdon, J. (2005). Carotenoids. Retrieved on May 11, 2007 from http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/.

Higdon, J. (2005). Fiber. Retrieved on May 09, 2007 from http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/.