Phytonutrients - the forgotten nutrient

THE FORGOTTEN NUTRIENT - PHYTONUTRIENTS

In a world where the carnivore diet has become popular, let us talk about phytonutrients, which are certain organic components of plants that are believed to promote human health. Phytonutrients are not essential nutrients as you will not become nutrient deficient without them and so you probably will not find them amongst your list of vitamins.

There are many different classes of phytonutrients, which include, carotenoids, nonflavonoids (one of two polyphenol classifications), flavonoids (two of two polyphenol classifications) including isoflavones (phytoestrogens), inositol phosphates (phytates), isothiocyanate & insoles, lignans (phytoestrogens), phenols and cyclic compounds, saponins, sulphides & thiols and terpenes.

Carotenoids are the most researched, which can be found in yellow and leafy green vegetables as well as carrots and broccoli. Polyphenols are also well researched and are found in berries, fruits, tea, beer, and wine.

I would like us to focus on carotenoids, which are the red, orange and yellow pigments in fruits and vegetables. Fruits and vegetables that are high in carotenoids would seem to protect us against certain cancers, heart disease, and age-related muscular degradation.

Polyphenolic compounds are natural components of a wide variety of plants. Food sources rich in polyphenols include onions, apples, tea, red wine, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and certain nuts. Unfortunately, there is no food data base that exists for these compounds (from what I am aware of) and so the average polyphenol intake in most countries has not been precisely determined. However, even small small amounts of 23mg/ day are believed to have significant effects.

Common food sources with carotenoids:

Carrots, orange and yellow vegetables (e.g. sweet potato, pumpkin, squash) and leafy green vegetables (e.g. spinach and kale), citrus, peaches, apricots, tomatoes, pink grapefruit, watermelon and guava as well as eggs.

Not all these foods have the different types of carotenoids so it is a good idea to get as much of a variety of these foods in your diet as you can. E.g. eggs only have carotenoid named zeaxanthin, whilst leafy greens like spinach and kale have zeaxanthin as well as lutein and β-carotene.

Nonflavonoids food sources:

Strawberries, blueberries, raspberries, bell peppers, bok choi, cereal grains and broccoli.

Flavonoids food sources:

Red fruits, tea, wine, citrus, mixed vegetables  and soybeans.

The idea with your diet is to have a variety of fruits and vegetables. The more variety, the better for your health.