Phytochemicals

Nutrition – The synergistic interaction of countless nutrients, and their effect on human health.

The above definition best represents my view of nutrition which I owe mostly to the work of T. Colin Campbell.  Campbell’s book “Whole: Rethinking the Science of Nutrition” has had the biggest influence on me.  I bold the word “countless” because I believe it is the most important word in the definition.  

To eat a banana simply because it is a good source of potassium demonstrates a misunderstanding of nutrition. There are countless nutrients in a banana!  It is those countless nutrients in a banana and every fruit, vegetable, whole grain, legume, nut and seed that promote health.

These nutrients are called phytonutrients or phytochemicals. The terms are used interchangeably.  The prefix “phyto” means plant in Greek.  Phytochemicals are only found in plants.

Depending on the source of information, the amount of phytochemicals that scientists have discovered range from 25,000 to 100,000.The actual number doesn’t matter, nor does it matter that the vast majority of phytochemicals that have been discovered have not been extensively studied.  

Mountains of evidence point to diets dominated by whole and minimally processed plant foods as the best means to prevent and even treat chronic diseases. Eating a variety of plant foods will result in countless and insanely complex metabolic interactions of phytochemicals that help protect our health. 

Phytochemicals and Cancer

Some phytochemicals that have been studied have shown many impressive benefits, not the least of which is reducing risks of some cancers.  The American Institute of Cancer Research (AICR) has put together a chart that shares some of the current knowledge of different classes of phytochemicals and their mechanisms in cancer prevention.   The AICR always expresses the importance of consuming phytochemicals in their natural packages (ie. whole and minimally processed plant foods).  There have been some studies that show consuming isolated phytochemicals in pill form may actually increase the risk of some cancers.

Here is the AICR Phytochemical Chart:

Phytochemical(s) Plant Source Possible Benefits
Carotenoids (such as beta-carotene,
lycopene, lutein,
zeaxanthin) 		Red, orange and green fruits and vegetables including broccoli, carrots, cooked tomatoes, leafy greens, sweet
potatoes,
winter squash,
apricots, cantaloupe,
oranges and
watermelon 		May inhibit cancer
cell growth, work as
antioxidants and
improve immune
response
Flavonoids
(such as anthocyanins and quercetin) 		Apples, citrus fruits,
onions, soybeans and soy products (tofu, soy milk, edamame, etc.),
coffee and tea 		May inhibit
inflammation and
tumor growth; may
aid immunity and
boost production of
detoxifying enzymes
in the body
Indoles and
Glucosinolates
(sulforaphane) 		Cruciferous
vegetables (broccoli,
cabbage, collard greens, kale, cauliflower and Brussels sprouts) 		May induce
detoxification of
carcinogens, limit
production of
cancer-related
hormones,
block carcinogens and prevent tumor growth
Inositol
(phytic acid) 		Bran from corn, oats, rice, rye and wheat,
nuts, soybeans and soy products (tofu,
soy milk, edamame,
etc.) 		May retard cell
growth and work as antioxidant
Isoflavones
(daidzein and
genistein) 		Soybeans and soy
products (tofu,
soy milk, edamame,
etc.) 		May inhibit tumor
growth, limit
production of
cancer-related
hormones and
generally work as
antioxidant
Isothiocyanates Cruciferous vegetables (broccoli, cabbage,
collard greens, kale,
cauliflower and
Brussels sprouts) 		May induce
detoxification of
carcinogens, block
tumor growth and
work as antioxidants
Polyphenols
(such as ellagic acid and resveratrol) 		Green tea, grapes,
wine, berries,
citrus fruits, apples,
whole grains and
peanuts 		May prevent cancer
formation,
prevent inflammation and work as
antioxidants
Terpenes
(such as perillyl
alcohol, limonene,
carnosol) 		Cherries, citrus fruit peel, rosemary May protect cells
from becoming
cancerous,
slow cancer cell
growth, strengthen
immune function,
limit production of
cancer-related
hormones,
fight viruses, work as antioxidants

Stay Healthy and Strong!