Food for the Brain: About the Positive Effects of Phytonutrients

What are phytonutrients?

Phytonutrients are non-nutritive plant nutrients that have protective or disease preventive properties. They are non-essential nutrients, meaning that they are not required by the human body for sustaining life. It is well-known that plant produce these nutrients to protect themselves but recent research demonstrate that they can also protect humans against diseases. There are more than thousand known phytonutrients. Some of the well-known phytonutrients are lycopene in tomatoes, isoflavones in soy and flavanoids in fruits.

How do they work?

There are many phytonutrientsand each works differently. These are some possible actions:

  • Antioxidant – Most phytonutrients have antioxidant activity and protect our cells against oxidative damage and reduce the risk of developing certain types of cancer. Phytonutrients with antioxidant activity: allyl sulfides (onions, leeks, garlic), carotenoids (fruits, carrots), flavonoids (fruits, vegetables), polyphenols (tea, grapes).
  • 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 phytonutrients, 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 effect – The phytonutrient allicin from garlic has anti-bacterial properties.
  • Physical action – Some phytonutrients 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.

How to get enough phytonutrients?

Foods containing phytonutrients are already part of our daily diet. In fact, most foods contain phytonutrients except for some refined foods such as sugar or alcohol. Some foods, such as whole grains, vegetables, beans, fruits and herbs, contain many phytonutrients. The easiest way to get more phytonutrients is to eat more fruit (blueberries, cranberries, cherries, apple,…) and vegetables (cauliflower, cabbage, carrots, broccoli,…). It is recommended take daily at least 5 to 9 servings of fruits or vegetable. Fruits and vegetables are also rich in minerals, vitamins and fibre and low in saturated fat.

Future of phytonutrients

Phytonutrients are naturally present in many foods but it is expected that through bioengineering new plants will be developed, which will contain higher levels. This would make it easier to incorporate enough phytonutrients with our food.

 

The article has been published on Pytochemicals.info,  as “What are phytochemicals”

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