26 Jul The Power of Phytochemicals
As promised, a phytochemical is a naturally occurring plant chemical that protects plants from disease. It’s found in fruits, vegetables, legumes, whole grains and nuts. Evidence also points to phytochemical’s as having disease-fighting properties (e.g., anti-cancer) that also protect humans.
Last week I asked, “Is a phytochemical the same thing as an antioxidant?” Here’s the answer – some phytochemicals are antioxidants (meaning they prevent oxidative damage) but not all are. However, even if a phytochemical is not an antioxidant, it is still beneficial, it just works in a different way than scavenging free radicals.
Let me throw out some names of phytochemicals just to make you familiar, but please don’t worry about memorizing them!
Phytochemicals:
- Carotenoids
- Flavonoids
- Polyphenols
- Tocotrienols
Possible Ways Phytochemicals May Work:
- Antioxidants effects (scavenge free radicals).
- Effects on cell differentiation (helps a cell when it starts to become different from the original).
- Increases activity of enzymes that detoxify carcinogens.
- Blocks formations of nitrosamines (which are carcinogens).
- Preserves integrity of intracellular matrixes (keeps our cells intact).
- Promotes maintenance of normal DNA repair (when carcinogens alter the cell’s DNA).
- Increases apoptosis (spontaneous death of cancer cells).
- Decreases cell proliferation (cancer cell division).
THEORY – Synergistic Effect
Each fruit, vegetable, whole grain, legume has hundreds of different phytonutrients that work together to increase disease-fighting potential. Research studies that focused on individual antioxidants (or phytonutrients) have shown mixed results & have not proved protective against cancer. Research has not determined a true “why” for this, but it is an area of continuing investigation.
There are many possible reasons:
- Perhaps individual components may not work in isolation.
- Perhaps antioxidants and phytonutrients in supplement form simply don’t have the same cancer-protective effects as a diet high in fruits and vegetables.
- Perhaps different forms of the antioxidant not used for the research study are the beneficial part.
- Perhaps the different forms of the antioxidants need each other to work.
- Perhaps there’s an unidentified beneficial compound.
- Perhaps it has something to do with genetics.
*The list goes on!
Take Away Tips:
- Eat a variety of plant-based foods like fruits, vegetables, whole grains, beans/legumes,
nuts/seeds, herbs/spices,coffee/tea. The AICR (American Institute for Cancer Research) recommends consuming 4-5 cups of fruits and vegetables daily. Eat the R–A–I–N–B–O–W and include WHITE fruits & vegetables (pears, white peaches, cauliflower, onions, etc.) - Choose whole foods instead of taking supplements!
Wendy Kaplan, MS, RDN, CDN is a registered dietitian nutritionist specializing in oncology and weight management. She is also the Nutrition Consultant/Educator for Mondays at Racine Cancer Care Foundation, a 501c3. Connect with Wendy on Facebook, Instagram and Twitter and read more of her blog posts at #WellnesswithWendy