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Let’s talk about “phytonutrients”!
Phytonutrients may also be referred to as “phytochemicals”, which is a fancy way to say “naturally occurring nutrients and chemicals found in plants” which provide them with color, smells and flavor.
Phytonutrients are not the same as vitamins or compounds like omega 3’s, although foods rich in vitamins, minerals and omegas are often also full of phytonutrients..
Cue: eat more whole foods!
What Are The Benefits Of Consuming Foods Containing Phytonutrients?
Foods high in phytonutrients are often called “superfoods” or “functional foods”. These terms are typically defined as “foods containing increased amounts of bioactive food compounds or physiologically active ingredients and non-nutrients within food that impart proven health benefits”. Quite a mouthful, eh? That said, there is no consensus among nutrition and medical professionals for the term superfoods or for the term functional foods. Meaning, they're not “official” terms.
Phytonutrients have antioxidant and anti-inflammatory properties and may reduce risk of bacterial and fungal infections. They can also help to attenuate aging, induce apoptosis (the death of cells which occurs as a normal and controlled part of an organism's growth or development) and assist in the prevention of conditions such as diabetes, osteoporosis, cancer and heart disease.
Examples of commonly-researched phytonutrients include, quercetin, catechin (teas), resveratrol and curcumin.
More than 8,000 phytochemical substances have been isolated from various fruits and vegetables per the 2008 position paper released by The Academy of Nutrition and Dietetic and a lot of research has come out since then. However, this area of research is particularly difficult because isolating phytonutrients without destroying them can be difficult.
An easier way to think of phytonutrients is to categorize their effects by color as shown on the chart below.
While absorption and bioavailability may differ from person to person, depending on the specific phytochemical and preparation methods, here are a few examples:
- Per 100 gram serving of fruits/vegetables = 200-300 mg polyphenols
- 1 cup of coffee/green tea = 100 mg polyphenols
As always…
Try to get phytonutrients from food sources first versus a concentrated supplement.
Additionally, before starting a new supplement or if you are not sure of specific food-medication interactions, please be sure to check with your doctor or another qualified health professional.
Interested in learning more about optimizing your diet in a way that fits your lifestyle? Learn more about our personalized health coaching by clicking here!
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