Why plant-derived phytonutrients are vital for human health

Plant-based foods such as fruits, vegetables, legumes, grains, herbs, and spices are a rich source of bioactive components that have been positively linked to provide enormous health benefits to humans. Plant-based bioactive compounds are non-nutritive secondary metabolites that play a significant role in the defence of plants from other organisms.

Likewise, epidemiological studies, as well as studies conducted on key plant-derived bioactive components overwhelmingly support the notion that bioactive food components have the potential to combat or reduce the risk of inflammation, cancer, cardiovascular abnormalities, osteoporosis, diabetes, and other chronic degenerative diseases associated with ageing such as cognitive impairment, immune dysfunction, dementia and Alzheimer's disease, macular degeneration, etc.

Bioactive components, also called phytochemicals, from plants such as polyphenols, phytosterols, carotenoids, tocopherols, oregano sulphur compounds, oligosaccharides, etc have been invariably linked with providing protection to cells from damage.

The rule of thumb is to eat a diverse range of plant foods of different colours to ensure the intake of a variety of phytonutrients. For example:

·         red fruits and vegetables such as tomatoes, cherries, watermelon, strawberries, red capsicum etc are rich sources of carotenoids (lycopene, flavones, etc) that function as antioxidants.  Antioxidants are useful phytonutrients that help in reducing the risk of cancer, stroke, cardiovascular disease, and arthritis.

·         Green fruits and vegetables such as apples, pears, leafy vegetables brussels sprouts contain chlorophyll, phytosterols, nitrates, catechins, and folate that are linked to reducing the risk of cardiovascular disease, and cancers and support good vision.

·         Orange-coloured fruits and vegetables such as carrots, pumpkins, oranges, turmeric, apricots, and carotenoids – antioxidant agents.

·         Blue and purple fruits and vegetables such as blackberries, prunes, figs, and grapes contain anthocyanins, tannins, and resveratrol among others which are another group of antioxidants supporting heart health and risk of cancer.

·         White-coloured fruits and vegetables such as garlic, bananas, onions, and potatoes, contain anti-viral and anti-bacterial components.

There is much debate about taking supplements of key phytochemicals that have been characterized as strong antioxidants and exhibit antiviral and antibacterial agents. There is a strong assertion that the intake of key phytonutrients in its natural state in a food matrix is much more useful as it is the combination of various components that provides maximum benefit.  Accordingly, the World Health Organisation along with many global health organisations strongly recommends consuming appreciable amounts of plant-derived foods as part of your daily diet.

More on the details about the phytonutrients is covered in my book on Science of Food Nutrition and Health. 

 

Post Views : 21