What's the 411 on Phytonutrients??

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What are Phytonutrients?

 Also known as phytochemicals, these are compounds that are produced by plants, and they generally help plants to resist fungi, bacteria, viral infections as well as protect them from consumption by insects.

Phytonutrient rich foods include:

  • Red, orange and yellow and other brightly colored fruit and vegetables (for example, berries, peaches, nectarines, apricots and carrots, tomatoes, bell peppers, sweet potatoes),
  • Dark green leafy vegetables (for example, romaine lettuce, spinach, kale),
  • Garlic, onions, chives,
  • Beans,
  • Whole Grains,
  • Tea,
  • Nuts,
  • Beans,
  • Spices,
  •                         


Let's Talk Health Benefits!!

What's in this for us? ...you may ask.

Phytonutrients have been associated with beneficial health effects thought to be related to characteristics such as but not limited to antioxidant function, anti-inflammatory properties, neuroprotection, immune support, hormone regulation and a role in cancer prevention. In other words, phytonutrients play an essential role in health promotion and maintenance as well as in disease prevention. Recent studies have suggested that there are neuroprotective effects of phytonutrients such as curcumin and resveratrol, berberin, and limonoids for persons with Alzheimer's Disease and Parkinson's Disease (Velmurugan et al, 2018).  However, further study is warranted.   In reference to cancer prevention, some phytonutrients may help in the repair of mutated genes, slow the growth of tumors or facilitate the process of getting rid of abnormal cells (Soldati et al, 2018).  A review conducted in 2018 suggests that phytonutrients play an essential role in the prevention of skin cancers (Ng et al, 2018).


How much is enough?? 

In this day of supplement mega dosing, please take note that there is no scientific evidence that phytochemical supplements are a good replacement for well balanced and varied meals that include phytonutrient rich foods and 5 servings of fruit and vegetables daily.

In fact, it is the recommendation of nutrition experts to consume a combination of phytonutrient rich foods along with other healthy food selections from the food groups to maintain good health.




                                                                      References

   Ng, C., et al (2018). Phytochemicals in skin cancer prevention and treatment: an updated review.           IJMS. 19(4):941.

   Soldati, L., et al (2018). The influence of diet on anti-cancer immune responsiveness. Journal of             Translational Medicine.  16(1):75.

  Velmurugan, B., (2018). Neuroprotective role of phytochemicals. Molecules. 23(10): 2485

                  

                                                       

                                                   

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