Phytonutrients
Topics covered:
- What are phytonutrients?
- What do phytonutrients do for us and what type of foods contain them?
- What is the Recommended Daily Allowance (RDA)?
- Are there health risks associated with phytonutrients?
- References (coming soon)
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What are phytonutrients (phytochemicals)?
Phytonutrients are nonessential plant chemicals that are not needed to sustain life. However, phytonutrients have been shown to boost our immune system, protect and prevent against cancer and disease, act as an antioxidant, and even repair DNA. Phytonutrients are derived from every kind of plant life, such as vegetables, fruit, and herbs.
What do phytnutrients do for us and what type of foods contain them?
There are thousands of phytonutrients and new ones are being discovered today. Here are some of the most well known:
- Allicin is an antioxidant that may decrease blood pressure, reduce atherosclerosis, and play a role in lowering inflammation. Alliein can be found in garlic.
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- Carotenoids can help balance blood sugars, enhance immune functions, reduce the risk of heart disease and help prevent cancer (specifically prostate cancer). Carotenoids can be found in carrots, berries, guava, grapefruit, pumpkins, tomatoes, spinach, watermelon, and dark green leafy vegetables.
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- Specific Carotenoids:
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- Alpha-Carotene
- Beta-Carotene
- Beta-cryptoxanthin
- Gamma-Carotene
- Lutein
- Lycopene
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- Flavonoids can lower allergic reactions, reduce inflammation, and may help prevent cancer. Flavonoids can be found in apples, berries, beans and tomatoes.
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- Isoflavones can help reduce estrogen-related cancers. Isoflavones can be found in legumes and soy.
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- Specific Isoflavones
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- Diadzen
- Genistein
- Glycitein
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- Lignans are antioxidants that can also balance hormones and strengthen bones. Lignans can be found in flaxseed, sesame seed, berries, and broccoli.
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- Polyphenols are antioxidants that also may help lower heart disease. Polyphenols can be found in barely, bee pollen, blueberries, green tea, Siberian ginseng, and spices.
What is the minimum Recommended Daily Allowance (RDA)?
Currently, there are no recommended daily allowances for specific phytonutrients. However, vegetables are considered the most abundant source for phytonutrients, and the USDA recommends 3-5 servings of vegetables per day.
Are there health risks associated with phytonutrients?
It is becomming more and more substantial that phytonutrients play a key role in preventing and delaying the onset of certain cancers and diseases. Therefore, a lack of phytonutrients (vegetables) in your diet may leave your immune system vulnerable to these cancers and diseases.
Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.
General Safety Advisory
This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.