Phytonutrition is the role of
phytonutrients or
phytochemicals in food practices and in cuisines in supporting human
health . Phytonutrients or phytochemicals are chemical components that are naturally found in plants, or are the organic components of
plants that promote health. Some of the rich sources of
phytonutrients are fruits, vegetables, grains, nuts, teas and legumes or beans. These nutrients have biological significance but unlike
proteins , fat, vitamins and minerals, are not established as or found to be essential to life. Many scientists say that about 10,000 different phytonutrients are available in some dietary
supplements and can affect certain diseases. Although they are said to have protective or disease-preventive properties, they are not required to sustain life by the human body.
The potential health
benefits of phytonutrients can be obtained from whole foods such as whole grains, vegetables like broccoli, cauliflower, carrots and cabbage, beans, and fruits like blueberries, cranberries, cherries and apples. Processed foods like tomato paste retain the phytochemical lycopene but over-cooking and modern processing techniques destroy them even in freshly harvested plant foods. Unprocessed foods, therefore, contain more phytonutrients than the industrially processed foods. Aside from lycopene in tomatoes and peppers, the other known phytochemicals include (a) Flavonoids in fruits, (b) Isoflavones in soy, (c) Allyl sulfides in garlic, onion, chives or onion-related plants, and leeks or garden herbs, (d) Sulfaforaphane in cruciferous vegetables such broccoli, cauliflower, cabbage and turnips, (e) Carotenoids in umbelliferous or carrot-family vegetables such as carrots, cilantro, parsley and celery, and (f) Monoterpenes in citrus fruits like oranges, lemons, and grapefruits. Other phytochemicals such as beta carotene, ascorbic acid, folic acid and vitamin E are found in grains, beans, seeds, some other fruits, herbs and spices,
green tea and licorice or the roots of some legumes.
What can a phytonutrient do for the human body? As antioxidant, it protects cells against oxidative damage and the risk of developing some types of cancer. As isoflavones, it helps reduce osteoporosis and menopausal symptoms. As sulfaforaphane, it helps stimulate enzymes to reduce the risk of breast cancer. As allicin in garlic, it acts as an anti-bacterial agent. As proanthocyanidin in cranberries, it can reduce the risk of urinary tract infection.
The finnish actress Emilia Uutinen biting a tomatoThe deficiency or absence of phytonutrients may contribute to increased risk of diseases in humans. Plants are known to produce them to protect not only themselves but also humans against many diseases. In the United States, the presence of phytochemicals in foods in associated with the treatment of at least four leading causes of death such as cancer,
diabetes , cardiovascular disease and hypertension. They are also involved in many other processes that aid in the prevention of cell damage in the body, increase of cholesterol levels, and reproduction or multiplication of cancer cells. The color and organoleptic or sense organ-stimulating properties of the phytochemicals are also beneficial to human health. These include, among others, the deep-purple color of blueberries and the smell of garlic. In the U.S. and other countries, phytonutrients are available in herbal supplements made from herbs containing antioxidants, multivitamins and minerals.
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