PHYTO-CHEMICALS: sources, and health benefits

The word 'Phyto-chemicals' or Phyto-nutrients'  wouldn't sound new to any serious health conscious person, because the frequency at one comes across it when reading articles or listening to speeches on benefits of fruits and vegetables. Phyto-chemicals have numerous health benefits both to plants and animals (human) especially at protection against certain diseases.

In plants phyto-chemicals protect plants from germs, fungi, bugs, and other threats.

In human it provide protections against certain diseases. This post will focus on its health benefits in human. But before we proceed we need to know what phyto-chemicals are, and their sources.

What are phyto-chemicals?

Phytochemicals or phyto-nutrients  are chemical compounds that occur naturally in plants. Some phyto-chemicals are responsible for colour and other organoleptic properties for instance the deep purple of blueberries and the smell of garlic.

Sources of phyto-chemicals

From the definition above it could be seen that phyto-chemicals are found in all plants. Hence we can source phyto-chemicals from plant foods.

Most phyto-chemicals that are of higher benefits to human health are found in fruits and vegetables. Whole grains, nuts, beans and tea also contain phyto-chemicals that are of high benefits to health.

Health benefits of phyto-chemicals

More than 25,000 phytonutrients are found in plant foods. But only six (6) and their health benefits will be touched in this post.

1.  GLUCOSINOLATES

Glucosinolates are found in cruciferous vegetables like brussels sprouts, cabbage, kale etc. They give these vegetables their sharp odor and flavor.

The glucosinolates are turn into other chemicals during the cooking process and while you digest these foods. These chemicals may help hold in check the development and growth of cancer.

Studies have shown that high intakes of foods rich in glucosinolates have been associated with reduced risk of colon, lung, bladder, breast, prostate and other cancers. Especially in case of colon and lung cancers.

This because  glucosinolates are easily converted into isothiocyanates which has proven anti-cancer properties.

2.  BETA-CAROTENE

Beta-carotene is found in Pumpkin, carrots, winter squash, pinach and kale. It is under the category of phyto-chemicals called carotenoid. Human body can convert beta-carotene to vitamin A. A vitamin essential for proper functioning of the immune system and the eye. It's also good for healthy skin and bone.

Roughly, 6µg of beta-carotene is equal to 1 RE (Retinol equivalents) or 3.33 IU of vitamin-A.

Also beta-carotene has antioxidant functions that help the body remove free radicals, and thereby limiting damage to cell membranes, DNA and protein structures in the tissues.

Studies have suggested that intake of foods high in beta-carotene is associated  with decreased risk of cardio-vascular disease as well as oral cavity, and lung cancers.

3.  LUTEIN AND ZEAXANTHIN

They are  under the category of phyto-chemicals called carotenoid.
Good sources of these phytonutrients are greens such as: spinach, kale, and collards

They help in  protection against cataracts and age-related macular degeneration, which are two types of eye problems.

Lutein and zeaxanthin are concentrated by the body in the macular region of the eyes. Here they provide protection against both UV and high energy blue light that can damage our eye’s retinas and are involved in fine detail perception.

Studies have  suggested intake of foods rich in both zeaxanthin and lutein can significantly reduce risk of developing age-related macular degeneration (ARMD), the most common cause of blindness. Lutein and zeaxanthin also protect against developing cataracts, glaucoma, and other eye diseases.

4.  LYCOPENE

Lycopene is under the category of phyto-nutrients called carotenoid. Good sources of lycopene include: Tomatoes
Pink Grapefruit
Red Peppers
Watermelon
Tomato Products.

It's responsible for the red or pink colour of tomatoes, waatermelon and pink grapefruit.

Lycopene has been linked to a lower risk of prostate cancer.

Lycopene is a powerful antioxidant that inhibits free radicals, which are  destructive substances in the body. It binds to free radicals, preventing  them from creating cell damage that can result in diseases such as heart disease and cancer.

High  intake of foods rich in  lycopene were linked to almost a 30 percent reduction in the incidence of cardiovascular disease and coronary heart disease.

Studies have shown that lycopene improves the function of blood vessels in cardiovascular disease patients.
People with high levels of lycopene in their blood have lower rates of heart disease, because lycopene concentrations in the blood have been found to be protective in the early stages of narrowing of the arteries.

Foods rich in beta-carotene and lycopene, help lower some types of cancer and slow down the rate of other types of cancer . Lycopene rich foods reduce breast cancer due to high amounts of carotenoids (alpha-carotene, beta-carotene, lutein, zeaxanthin, lycopene and total carotenoids).

The cancers that lowered the most were lung, stomach and prostate cancer. Cancers of the breast, cervix, oral cavity, colorectum, esophagus and pancreas are also included.

NOTE: heating process makes lycopene easier for the body to absorb.

5.  ELLAGIC ACID

Good sources of ellagic acid are:
Strawberries
Raspberries
Pomegranates
Ellagic help in protection against cancer in  several different ways. For instance slow the growth of cancer cells. It also help the liver neutralize cancer-causing chemicals.

Ellagic acid has antioxidant, anti-mutagen and anti-cancer properties. Studies have proven that  the anti-cancer activity are  on the  cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. Precisely ellagic acid prevents the destruction of P53 gene by cancer cells. Ellagic acid binds with cancer causing molecules, thus making them inactive.

Ellagic acid is also found to have antiviral and antibacterial activities.

6.  ANTHOCYANINS
Good sources of anthocyanins include:
Blueberries
Blackberries
Plums
Cranberries
Raspberries
Red Onions
Red Potatoes
Red Radishes
Strawberrie
Anthocyanin rich foods have long been used in herbal medicine to fight colds and influenza. Elderberry anthocyanins were found to bind to H1N1 swine flu virus, blocking its ability to infect host cells.
Anthocyanins also  improve memory in older adults

Studies shown also that  anthocyanins  lower blood glucose by improving insulin resistance, protecting β-cells, increasing secretion of insulin, and reducing digestion of sugars in the small intestine. Anthocyanin-rich foods were associated with lower insulin and inflammation levels in women.

Studies indicates that anthocyanins may help to protect against several forms of cancer. Anthocyanins inhibit the growth of breath cancer.

References:
http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals

http://www.care2.com/greenliving/6-health-benefits-of-tomatoes.html