What Does That Even Mean?
by Kelsey Chadwick, MS RDN
October 20th, 2023
The internet has become the go to place to find information. In just seconds we can find the answer to almost any question. While this can be a great thing, it can also be a harmful thing, especially when it comes to nutrition and our health. There is a lot of incorrect information out there along with popular “buzzwords” or wellness terms surrounding the latest trends. Today I’d like to share with you a common “buzzword” I often hear and get down to what it truly means and the science behind it:
Phytonutrients.
This word sounds intense and quite “sciency” so what does it actually mean?
Phytonutrients are natural compounds found in plants that provide health benefits to the body. The term phytonutrients, sometimes also called phytochemicals, is a broad term for a variety of compounds produced by plants. The word “phyto” actually means plant. There are many different types of phytonutrients and the action of phytonutrients varies by color and the type of food. The different plant groups include carotenoids, phytosterols, polyphenols, limonoids, glucosinolates, phytoestrogen, terpenoids, fiber, polysaccharides and saponins.
Many phytonutrients have antioxidant properties, meaning they can help prevent damage to cells throughout the body. Other roles of phytonutrients have been shown to have positive effects on the immune system and some may also act as antibacterial or antiviral agents. Below I have listed the broader names of phytonutrients and examples of each.
Examples of phytonutrients include:
Isoflavones (flavonoid)
Food: soybeans and soy based products
Possible Benefit: decreased arterial stiffness (arterial stiffness can increase risk of cardiovascular disease) and inhibit tumor growth
Quercetin (flavonoid)
Food: apples, onions, citrus fruits
Possible Benefit: may reduce blood pressure
Anthocyanins (polyphenol)
Food: blueberries, blackberries, plums, cranberries, raspberries, red onions, red potatoes, red radishes, strawberries
Possible Benefit: blood vessel health
Lutein (carotenoid)
Food: collard greens, kale, spinach, broccoli, Brussels sprouts, lettuce, artichokes
Possible Benefit: may prevent macular degeneration and cataracts along with reducing risk of heart disease.
Carotenoids (lycopene and beta-carotene)
Food: tomato and tomato based products, carrots, sweet potatoes, pink grapefruit, oranges, parsley and spinach
Possible Benefit: may reduce cardiovascular disease risk
Isothiocyanates (glucosinolate)
Food: cruciferous vegetables such as broccoli, cabbage and kale
Possible Benefit: cardioprotective antioxidant and antimicrobial effects
So how many phytonutrient-rich foods should we consume? There currently is not a recommended intake due to the lack of understanding of the exact mechanisms of these nutrients and their role in health. Although, there are recommendations for increased consumption of phytonutrients. In addition there are currently no studies supporting consistent preventative health effects when phytonutrients are consumed in supplement form. So bottom line, the best way to increase your intake of phytonutrients is to eat a variety of plant based foods including whole grains, fruits, vegetables and spices.
Stay tuned for a part two on this topic!
Sources
Thakur, Monika, et al. “Phytochemicals.” Functional and Preservative Properties of Phytochemicals, 2020, pp. 341–361, https://doi.org/10.1016/b978-0-12-818593-3.00011-7.
Kumar A, P N, Kumar M, Jose A, Tomer V, Oz E, Proestos C, Zeng M, Elobeid T, K S, Oz F. Major Phytochemicals: Recent Advances in Health Benefits and Extraction Method. Molecules. 2023 Jan 16;28(2):887. doi: 10.3390/molecules28020887. PMID: 36677944; PMCID: PMC9862941.
Ashley, Thiede A, and Sheri Zidenberg-Cherr. Nutrition and Health Info Sheet: Phytochemicals, nutrition.ucdavis.edu/sites/g/files/dgvnsk426/files/content/infosheets/factsheets/fact-pro-phytochemical.pdf.
Xi P and Liu RH. Whole food approach for type 2 diabetes prevention. Mol Nutr Food Res. 2016 May 9. doi: 10.1002/mnfr.201500963.