Different Phytonutrients provide Specific Health Benefits
Posted by Kelli de Sante' on 3rd Oct 2021
Different phytonutrients provide specific health benefits.*
Understand which Phytonutrients are in the foods you love and just how they benefit your health.*
Our last blog covered Phytonutrients…what they are, and why they are so beneficial for good health. They are good for our bodies because they provide antioxidant and anti-inflammatory benefits as well as enhance intercellular communication, repair damage to DNA caused by exposure to toxins, detoxify carcinogens and alter estrogen metabolism. All of this helps to enhance immunity. According to The U.S. Department of Agriculture (USDA), “…consuming a phytonutrient-rich diet seems to be an “effective strategy” for reducing cancer and heart disease risks…” This time we will dive a little deeper into phytonutrients to understand how they are classified by classes, groups, and types.1*
Phytonutrients are broken down into different classes determined by their chemical structure. Phytonutrient classes include:
- Betalains
- Chlorophyll
- Indoles
- Organosulfides
- Phenols
- Terpenes
- Triterpenes1*
Within these classes of phytonutrients are dozens of phytonutrient groups. They are:
- Carotenoids
- Curcuminoids
- Flavonoids
- Glucosinolates
- Hydroxycinnamic acids
- Lignans
- Lipids
- Stilbenes
- Sulfides
- Tocopherol1*
Within these groups are more than 25,000 types of phytonutrients. Of particular interest to scientists are six phytonutrients. These are resveratrol, carotenoids, flavonoids, lignans, curcumin, and ellagic acid. Some of these probably sound familiar.
Resveratrol
Resveratrol has made headlines because it is found in wine and grape skins and when a health benefit is associated with drinking alcohol, people usually take interest! A member of the stilbenoid phytonutrient group, this can be found in high concentrations in grape skin and red wine but also from cocoa, blueberries, cranberries, and peanuts. Resveratrol helps reduce the risk of heart disease through antioxidant and anti-inflammatory activities and may help slow cognitive decline according to the Linus Pauling Institute at Oregon State University. In animal studies, resveratrol has shown neuroprotective activities and the promotion of healthy peptides.(1,2,3,4)*
According to a 2015 article in Biochimica Biophysica Acta, “…Resveratrol is also being studied as a possible treatment for type 2 diabetes because in animal studies as it has been shown to improve insulin sensitivity and glucose tolerance…” 1*
Carotenoids
Carrots, yams, sweet potatoes, papaya, watermelon, cantaloupe, mangos, spinach, kale, tomatoes, bell peppers, and oranges all have something in common. These yellow, red, and orange fruits and vegetables contain carotenoids. There are more than 600 carotenoids and in the Western diet, the most common are beta-carotene, alpha-carotene, lycopene, beta-cryptoxanthin, lutein, and zeaxanthin, each carrying a distinct set of actions and benefits. Carotenoids need to be consumed with fat to be absorbed properly by the body.
“…Carotenoids are associated with antioxidant activity, eye health, immune system activity, intercellular communication, and reduced risk of cancer and cardiovascular disease. The body can covert alpha-carotene, beta-carotene, and beta-cryptoxanthin into vitamin A (retinol), which is associated with anti-aging and immune system function. Lutein and zeaxanthin are the only carotenoids found in the retina and are associated with lower risks of macular degeneration, according to the Linus Pauling Institute…”1*
Flavonoids
Flavonoids are a very large group of phytonutrients associated with longevity and reducing the risk of cardiovascular disease and cancer. Quercetin and kaempferol are well-known flavonoids. Flavonoids can be found in apples, grapefruit, onions, leeks, coffee, tea, chocolate, berries, red wine, legumes, broccoli, kale, tomatoes, ginger, cabbage, lemons, parsley, carrots, and buckwheat to name a few. (1,2,3)*
A large-scale study that looked at men across seven countries over a 25-year period, and published in Archives of Internal Medicine, supported the theory that flavonoid consumption had a significant association with longevity.1*
Lignans
Like all phytonutrients, lignans are found in vegetables and fruits. Broccoli, kale, strawberries, and apricots are all good sources as are sesame and poppy seeds, whole grains, oat bran, and rye. Flaxseeds are the best source of this phytonutrient.
Lignans are considered phytoestrogens as they mimic the effects of estrogen. According to the Linus Pauling Institute, they can affect the body through non-estrogenic means as well. (1,2,3)*
“…Lignans are associated with preventing hormone-related cancers because of their estrogen-like activity..” Studies have shown positive results in terms of endometrial and ovarian cancers, while research regarding their effectiveness in preventing breast cancer is mixed. According to the Journal of Nutrition, women who consumed a high amount of lignins, had a lower incidence of ovarian cancer, regardless of their menopausal status. And according to research from the National Cancer Institute, a study looking at lignans and endometrial cancer showed. postmenopausal women with high lignin intake had a reduced risk of developing this type of cancer. The relationship between lignans and prostate cancer as well as osteoporosis is being explored yet so far inconclusive. (1,2,3)*
Curcumin
Used as a medicinal remedy in India for centuries, curcumin is a member of the ginger family. It is found primarily in turmeric and is what gives it the bright yellow color. 1*
Curcumin is an effective anti-inflammatory agent and antioxidant and may aid the body in ridding itself of toxic compounds, affecting the metabolism of carcinogens and help the body combat cancer cell growth and tumors. For these reasons, many tout curcumin as an agent for cancer prevention.1*
Successful animal trials suggest that curcumin aids in inflammatory diseases like rheumatoid arthritis as well as cystic fibrosis and Alzheimer’s disease, but studies are either not yet underway or are inconclusive. Curcumin may also be helpful in protecting against cardiovascular disease by lowering LDL cholesterol levels and increasing HDL (good) cholesterol levels. (1,2,3)*
Ellagic acid
Ellagic acid is associated with anti-inflammatory, antioxidant, and anti-cancer activity and is associated with reducing arterial plaque and lowering blood pressure. Found in such colorful fruits as blackberries, strawberries, raspberries, grapes, cranberries, pomegranates, and walnuts, this tannin is produced as the body breaks down larger phytonutrients called ellagitannins and is absorbed rapidly.(1,2,3)*
“…According to the Memorial Sloan Kettering Cancer Center, scientists hypothesize that ellagic acid enhances detoxing enzymes in the liver while also inhibiting liver enzymes that encourage metabolism. Combined, these actions cause carcinogens to be removed before they can be metabolized. Another hypothesis is that ellagic acid changes the cellular structure of tumor cells. Both of these hypotheses have been supported by animal studies but have not been proven in humans…”1*
Another possible benefit from ellagic acid is improved glucose metabolism. A 2010 article in the Journal of Medicinal Food suggests that ellagic acid may block the intestinal enzyme alpha-glucosidase, which triggers glucose absorption. This occurs by allowing less glucose to enter the bloodstream which benefits those with type 2 diabetics and hyperglycemics.1*
Hopefully this deeper dive into phytonutrients has illuminated their important health benefits and just why eating plenty of the right fruits and vegetables is so important. A diet rich in these foods also is key for a healthy microbiome as they feed the good bacteria. Supplementing with Body Biotics™ Bio-Identical SBO Probiotics Consortia™ will further support overall health.*
Healthiest wishes!
Kelli
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