Phytonutrients In The Diet Promote Better Health

Whether you're a power lifter, a power walker or a couch potato, phytonutrients hold the key to improving your health.

Phytonutrients are specific plant nutrients. In the last decade, nutritional research studies about phytonutrients have proven that our good health depends on them.

The term "phytonutrients" means plant nutrients. Plants contain hundreds of nutrients beyond vitamins and minerals. The last decade has been devoted to mass amounts of research that prove beyond a reasonable doubt the health sustaining effects of phytonutrients.

One of the major classes of phytonutrients are antioxidants. Many don't realize that antioxidants go beyond just vitamins A, C and E. Antioxidants include polyphenols such as the ones found in green tea. Antioxidants also include the categories of carotenoids and flavonoids.

Herbs high in antioxidants include rosemary, tarragon, peppermint, oregano, basil, dill, turmeric, cinnamon, parsley ginger, hot pepper, garlic and onion. Even raw natural chocolate is high in antioxidants. Across the board, nuts of all kinds are high in antioxidants. Vegetables high in antioxidants include asparagus, cabbage, broccoli, radish, spinach and avocados.



CAROTENOIDS

To date, science has discovered over 300 different carotenoids found in nature that are considered plant phytonutrients. Some of them include beta-carotene, alpha-carotene, lutein, and zeaxanthin.

Beta-carotene is a precursor molecule used by the body to make vitamin A. It's found in yellow, orange, and dark green fruits and vegetables. Beta-carotene has been the subject of thousands of research studies since the 1950s. Beta-carotene is found specifically in pumpkin, carrots, squash, broccoli, sweet potatoes, tomatoes, kale, cantaloupe, peaches, apricots, collards and kale.

Alpha-carotene is similar to beta-carotene. Both are beneficial to the eyes and helpful in macular degeneration. Research studies show that alpha-carotene can prevent asthma, different cancers such as cervical, skin, prostate and lung cancer, infertility, and even heart disease. Alpha-carotene's free radical fighting properties may be 10 times more potent than beta-carotene. Please be aware that cholesterol-lowering medications lower alpha-carotene levels in the body.

Lutein is another free radical scavenging antioxidant. Spinach, kale, collards, and turnip greens are the vegetables highest in lutein. This phytonutrient filters out the blue wavelengths of light by about 90%. This is a beneficial action because blue light increases oxidative stress and thus the production of free radicals.

Lycopene is found in red tomatoes. This phytonutrient has research studies behind it that prove it reduces the risks associated with high blood pressure. Lycopene also lowers LDL-cholesterol and is great for fighting infection. When tomatoes are cooked and eaten, lycopene becomes more available to the body.



FLAVINOIDS

Flavonoids are another type of antioxidant found in berries, tea, and coffee. Flavonoids are broken down into these categories: flavones, flavonols, flavanones, flavonols, isoflavone phytoestrogens, stilbenoids and anthocyanins. Each one of the flavonoids provides different health benefits. Here are some examples of different phytochemicals in the various flavonoid categories:

Flavonols include quercetin and rutin, two phytonutrients that are part of the vitamin C complex found naturally in nature. Quercetin and rutin decrease advanced glycation end product (AGE) formation in the body, which contributes to dementia, diabetes, cancer and heart disease. Foods high in these two phytonutrients include buckwheat, citrus fruits, red and yellow onions, cranberries, parsley, apricot, tea and wine.

Kaempferol is found in three types of berries: strawberries, cranberries and gooseberries. Chives also are a good source of kaempferol. This phytonutrient is responsible for preventing arteriosclerosis. It does this by preventing oxidation of LDL-cholesterol and platelet formation in the blood. It also inhibits a protein called monocyte chemo attractant protein (MCP-1) that forms atherosclerotic plaques.

Flavonones include hesperidin and naringenin, two other components of the vitamin C complex. These are found in all citrus fruits.

An important flavone is luteolin. Found in high amounts in artichoke leaves, test tube studies show promise for those who have high levels of cholesterol. The action of the phytonutrients in artichokes inhibit cholesterol synthesis. Luteolin has been shown to prevent LDL-cholesterol oxidation and thus can reduce the chance of atherosclerosis.

One of the most well known flavonoids are the catechins found in green tea, black tea and white tea. However, it's not just tea that contains catechins in high amounts. Cocoa, lentils and black-eyed peas also are quite high. Tea catechins GTC, especially epicatechin gallate (ECG) and epigalocatechin gallate (EGCG) inhibit cholesterol oxidation in LDL by interfering with oxidation and scavenging oxygen free radicals.

Anthocyanins and anthocyanidins were discovered in the 1980s and publicized widely in reports that red wine is healthy because of these phytonutrients. Anthocyanins, according to some researchers, are the most important plant pigments. They reduce cholesterol content of endothelial cells and may regulate inflammation. Anthocyanidins have shown the ability to strengthen blood vessels, prevent the oxidation of LDL-cholesterol and improve circulation.

Isoflavone phytoestrogens such as genistein and daidzein are found in soy and peanuts. These are helpful for women as they enter menopause because they reduce the severity of menopause symptoms. Studies in soy have shown that its consumption improves blood lipid profiles and may lower death rates from breast cancer and heart disease. Soy isoflavones lower LDL cholesterol and increase HDL cholesterol levels.

Resveratrol is a stilbenoid that is found in the skin of the muscadine grape. Recent research shows that this phytonutrient has the ability to turn on the genes that create good health. Resveratrol decreases platelet aggregation and prevents cholesterol plaque from forming within the blood vessel walls in those with both high and low cholesterol.

Clearly, phytonutrients play an important role with regards to human health and wellness. While may many try to insure health and wellness with vitamin supplements , it goes without saying that natural foods rich in whole food vitamins , minerals and phytonutrients are the best choice. If seeking additional support for an already healthy diet, the best choice for supplementation would be concentrated phytonutrients supplements such as natural aloe vera juice . The bottom line; a diet with or without supplementation should include plentiful amounts of health sustaining phytonutrients rich foods.

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