You are on page 1of 13

Phytonutrients

Beyond Vitamins & Minerals

Hidden within plants are hundreds of chemical compounds we have come to


know as phytonutrients. Vibrant pigments, such as beta-carotene are
responsible for the vivid hues in produce. Other constituents, such as the sulfur
compounds in garlic and onions act as the plants’ innate bug repellent. Others
still, protect the plant from bacteria and viruses. These Phytochemicals and
their protective properties are passed onto humans when we eat the plants.
Science is continuously discovering new ways in which these beneficial
phytonutrients protect humans from forces that wreck havoc on our health.

The known actions of Phytonutrients is based on two different types of


research; population studies showing people who eat more plant foods
have less risk for a specific disease, and laboratory studies that show
how the chemicals in plants influence the progression of disease.

The family of phytonutrients is large, and each works in different ways. They
can neutralize free radicals as antioxidants, aid the liver in eliminating toxic
waste and help regulate hormones which we will cover in this report. The
beneficial actions of phytonutrients also include:

• They can block the potential for carcinogens to be formed in the


body from the substances we eat, drink and absorb from the
environment.
• Reduces inflammation that provides a setting favorable for
disease development.
• Prevents DNA damage and assisting with DNA repair
mechanisms.
• Reduces oxidation stress, (the damage to cells that occurs with
aging and exposure to pollution). Oxidation, caused by free
radical molecules, can cause abnormalities in cells that may
eventually lead to cancer or other diseases.
• Phytonutrients slow the growth rate of cancer cells.
• Trigger cell death (a process known as apoptosis) of damaged
cells that may be precursors to cancer.
Neutralizing free radicals

Phytonutrients’ most recognized method is through their antioxidant abilities to


scavenge free radicals. Free radicals are a byproduct of normal cellular activity
which produces a highly reactive oxygen molecule. This oxygen molecule
consists of an unpaired electron and seeks to pair its single electron, in order to
become a stable molecule, by scavenging electrons from other molecules. This
marauding activity by free radicals disrupts the stability of the cell from which
the electron is confiscated. This can start a chemical change reaction that
ultimately creates more free radicals; leaving behind damaged cells in its wake.
Damaged cells cannot function properly and so they may not activate their
immune response defenses, or they may pass on damaged DNA through cell
division. When these damages accumulate in the body the result is disease.

Besides being the byproduct of our body’s natural cellular processes, free
radicals are produced by environmental pollution, ultra-violet light, cigarette
smoke, fried, barbecued and charbroiled foods, pesticides, aromatic
hydrocarbons, radiation, solvents such as formaldehyde, toluene and benzene
found in cleaning fluids, paints and home/office furnishings, and alcohol and
coffee among others.

Free radicals can be helpful to the body because they have the ability to
destroy harmful organisms that invade the body. It is the excess of free
radicals that researchers have implicated in a number of diseases.

Using their antioxidant abilities, phytonutrients offer their own electrons to the
marauding free radicals in place of the targeted cell’s electron. When the
phytonutrient electron pairs with the free radical molecule, it converts it into a
stable molecule that does no further damage. Most phytonutrients are potent
antioxidants.
Detoxification

Phytonutrients work with our liver to neutralize and eliminate toxic chemicals,
before they have time to make us sick, by manipulating enzymes known as
Phase I enzymes collectively named Cytochrome P450 and Phase II enzymes.

Phase I enzymes directly neutralize chemicals in three ways: by transforming


them to a less toxic form, making them water-soluble so they can be excreted
via the kidneys, or by converting them to an intermediate form for easier
processing by phase II enzymes. These converted intermediate forms are more
chemically reactive, and thus even more toxic then before.

During the Phase I metabolic transformation processes free radicals are


produced. For each toxin metabolized by phase I, a free radical is produced and
without adequate free radical defenses the liver sustains damage every time it
neutralizes a toxin. The most important antioxidant to support Phase I
Cytochrome P450 enzyme processes, by neutralizing free radicals byproducts,
is glutathione (GSH). However, glutathione is also required for one of the key
Phase II enzyme processes that neutralize the more activated and deadlier
intermediate toxins. If high levels of toxic exposure produce so many free
radicals that glutathione is used up; the Phase II enzymes process dependent
on glutathione stop.

Unless these highly toxic intermediate forms are removed quickly from the
body, widespread problems result. A balance of Phase I enzymes’ rate of
producing intermediate forms, forming free radicals and producing oxidative
stress must be balanced by the rate of phase II enzyme’s completion
processes. This can be accomplished with phytonutrients.

Cytochrome P450 requires several nutrients to function properly: vitamin C


which raises glutathione levels by helping the body manufacture it, copper, and
magnesium (a deficiency here increases many drugs toxicity), and Zinc.
Phytochemicals called indole-3-carbinol found in the Brassica family (broccoli,
cabbage, Brussels sprouts) stimulates both Phase I and Phase II detoxification
enzymes. The phytonutrient Limonene from dill and caraway seeds is another
strong inducer of both Phase I and Phase II detoxification enzymes.
In a double-blind study the average red blood cell glutathione levels increased
nearly 50% with daily 500 mg doses of vitamin C. However, increasing the
dosage to 2,000mg only produced another 5% increase in glutathione levels.
These findings indicate to increase glutathione levels a person may opt for
vitamin C instead of glutathione supplements. For an inherited glutathione
deficiency vitamin C proved to be more effective than N-acetylcysteine (NAC)
and less expensive. A. Jain etal., “Effect of Ascorbate or N-Acetylcysteine Treatment in a
patient with Hereditary Glutathione Synthetase Deficiency” J. Pediatrics 124 (1994) 229-33

In extreme oxidative stress, such as with AIDS, cancer patients undergoing


chemo treatments, and drug overdose, NAC may prove beneficial, but may be
unwise for healthy individuals where at high doses NAC can act as a pro-
oxidant, rather than having the desired antioxidant affect. H.A. Kleinveld P.N.M.
Demacker and A.F.H. Stalboef, “Failure of N-Acetylcysteine to Reduce Low Density Lipoprotein
Oxidizability in Healthy Subjects,” European Journal of Clinical Pharmacol 43 (1992) 639-42,
and A Witschi et al., “The Systemic Availability of Oral Glutathione,” Eur. J Clin Pharmacol 43
(1992) 667-9

Hormone Regulation

Phytochemicals can also help regulate hormones, such as estrogen and insulin,
keeping them at healthy levels. Excess levels of these hormones are linked with
increased risk for breast and colon cancers.

Isoflavonoids, a class of phytonutrients are very similar to natural estrogen and


bind to estrogen receptors to prevent the real estrogen from binding and then
stimulating hormone-related cancers like breast and ovarian cancers. Estrogen
mainly thought of as being one hormone is actually a class of different
hormones.

Dr. Leon Barlow Ph.D., of the Strang Cancer Research Biochemical


Endocrinology Laboratory reported that “certain phytonutrients increase levels
of the harmless form of estrogen, while decreasing levels of the dangerous
form”. The 16-alpha-hydroxyesterone, estrogen hormone has been linked to
breast cancer, while the 2-hydroxyesterone appears to be harmless.
Types of Phytonutrients

Allylic Sulfides: These compounds are known by their ability to bring tears to
your eyes when cutting an onion. They are a class of phytonutrients that
stimulate toxin eliminating enzymes. Sulfide research at the M.D. Anderson
Cancer Center of the University of Texas in Houston found that these
compounds are particularly effective against gastrointestinal tract cancers.
Population studies in the Netherlands found the more onions eaten the lower
the risk of stomach cancer. A Laboratory animal study on garlic, a member of
the onion family, showed tumor protective promise. 76% fewer tumors
developed after exposure to cancer inducing chemicals in rats that were given
large amounts of garlic daily then in those rats given only normal food.

To test Allylic sulfides unique ability to keep cholesterol and triglycerides from
causing blood clots and hardening of the arteries, researchers loaded
volunteers’ diets with saturated fats and watched volunteers’ cholesterol rise
and their blood coagulate. They then gave these same volunteers onion extract.
The results showed the onion extract not only prevented the fat-induced rise in
cholesterol, it also increased the body’s ability to dissolve clots.

Several Experimental and clinical studies have demonstrated the blood sugar
lowering action in onion and garlic believe to be due to their Allyl sulfides called
Allyl propyl disulfide (APDS) in onions, and di-allyl disulphide oxide (allicin) in
garlic; although other phytonutrients like flavonoids appear to play a synergistic
role. Evidence suggests that APDS lowers glucose levels by insulin-inactivating
site competition within the liver, resulting in an increase of free or serum
insulin.
Carotenoids: Represent the most widespread group of naturally occurring
pigments in nature, with about 600 red and yellow fat soluble pigments. Thirty
to fifty of these compounds can be transformed by the body into vitamin A.
Beta-carotene has a higher pro-vitamin A activity, but several others
Carotenoids have more antioxidant effects. Lycopene of tomatoes, lutein in
spinach and Kale, and zeaxanthin from leafy vegetables have already shown
promising results for prevention and intervention of disease. Harvard
researchers studying people eating green leafy vegetables, especially spinach,
found that the people who consumed the most lutein and zeaxanthin (2
carotenoids present in these vegetables) had a 43% lower risk of macular
degeneration (the leading cause of irreversible vision loss) than those
consuming the least.

Lutein – is the yellow pigment found in the macula. It protects against


macular degeneration, and protects the rods and cones from free
radical damage from UV light.

Zeaxanthin – is found in high amounts in the macula. It protects


against macular degeneration, and protects the rods and cones from
free radical damage from UV light.

Flavanoids: Like Carotenoids, flavonoids add color: reds, yellows and blues to
foods. In plants they protect against environmental stress. In humans
flavonoids function as biological response modifiers; modifying the body’s
reaction to viruses, allergens, and carcinogens. Flavanoids are powerful
antioxidants and defenders against heart disease and cancer. “The French
Paradox” is a good example; although the French diet is loaded with culinary
no-no they have fewer deaths from heart disease, 2 ½ times less then in North
America. Flavanoids are present in large quantities in red wine, a staple in
French cuisine.

One of the most beneficial groups of flavonoids is the proanthocyanidins


referred to as procyanidins. The most potent are those bound to other
proanthocyanidins. These mixtures are referred to as procyanidolic oligomers or
POCs. POCs are found in red wine and many other plants. Commercially
available sources include grape seeds and maritime pine bark. The primary use
for POCs is for venous insufficiency and varicose veins, capillary fragility, and
disorders of the retina such as diabetic retinopathy and macular degeneration.
Clinical studies have shown positive results for these conditions. B. Schwitters and
J. Masquelier, OPC in Practice: Bioflavonoids and Their Application (Rome: Alpha Omega 1993)
POCs have demonstrated antioxidant effects 20-50 times as strong as vitamins
C and E. In animal studies, POCs have been reported as having the ability to
prevent damage to the lining of the arteries, lower blood cholesterol levels and
to shrink cholesterol plaques in the artery. M.C. Hertog et al., “Dietary Antioxidant
Flavonoids and Risk of Coronary Heart Disease: The Zutphen Elderly Study. Lancet 342 (1993)
1007-11

Flavanoids also prevent platelets from sticking together and forming clots
responsible for heart attacks and strokes. Dutch scientist found, by examining
the diets of 805 men between the ages of 65-84, that those who got less
flavonoids in their diets were 32% more likely to die from heart attacks then
those who ate the most. The high flavonoids intake group had the daily
equivalent of 4 cups of tea, ½ cup of apple and 1/8 cup of onion.

Flavonoids are present in large quantities in apples, citrus fruit, grapes, red
wines, green and black teas, legumes, onions, parsley, celery, cranberries,
broccoli and endive. POC extracts in supplement form should be considered in
the prevention and intervention of heart disease and strokes.

Flavonoids protect the eyes from sunlight damage, and are powerful
antioxidants that enhance blood flow to the retina.

The flavonoids Quercitin, has properties similar to melanin, and


protects the eye from damage by solar radiation and works
synergistically with the amino acid taurine and vitamin E.

Rutin, another flavonoids, has been shown to reduce leakage from


small blood vessels in the retina.

Isoflavons: Most notable are genistein, and daidzein. Similar to indoles these
Phytochemicals act as estrogen regulators in the body and help lower the risk
of hormone-based cancers. A study in Japan that consisted of 143,000 women
and spanned 17 years found that the women who consumed the most miso
(soy based soup) had fewer incidences of breast cancer. Most of the soy is now
genetically modified and the risk to health from consuming genetically modified
soy products drastically undermine the benefits soy provides, according to The
Institute for Responsible Technology.
Indoles: Plants use Indole 3-carbinol as protection from plant eating bugs.
Broccoli, cabbage and other cruciferous vegetables have a bitter taste that bugs
don’t like. In humans Indole 3-carbinol regulates hormones by lowering the
level of harmful forms of estrogen while increasing more benign forms. Strang
Cancer Research Laboratory reported that women who took 400mg of this
compound daily had dramatic increases in the levels of harmless estrogen. It is
a very active stimulant of detoxifying enzymes in the gut as well as the liver,
providing significant protection against several toxins, especially carcinogens

Isothiocyanates: These Phytochemicals also protect the plants from plant


eating bugs in the same way indoles do- bitter taste. Sulforaphane, abundant in
broccoli is probably the leading isothiocyanate for its cancer blocking ability in
laboratory studies. Baltimore’s John Hopkins University researchers exposed lab
animals to a powerful cancer causing agent. In the animals given high doses of
sulforaphane, only 26% developed breast tumors; 68% of the group that didn’t
get the compound developed breast tumors. Researchers are finding that
isothiocyanates may be particularly effective against damaging cigarette
smoke. Another isothiocyanate compound called phenethylisocyanate in
watercress, showed a 50% reduction in the rate of lung cancer in rats exposed
to cancinogens found in tobacco smoke. Later human trials revealed similar
results according to cancer prevention research at the University of Minnesota
Cancer Center in Minneapolis.

Lignans: These phytonutrients are plant estrogens that help keep human
estrogen levels in check. In clinical trials lignans in flaxseed have shown the
ability to help prevent breast cancers from getting started, and to reduce the
growth rate of tumors already present by 50%. Lignans also have the ability to
help lower both kinds of cholesterol; the kind your body makes naturally and
the cholesterol from the foods you eat.

Monoterpenes: The most recognized monoterpene is the lemony smell of


limonene, a phytonutrient that scientist is recognizing as a warrior against
cancer. Limonene works by blocking proteins known to promote cell growth in
various cancers. It is a strong inducer of both Phase I and Phase II
detoxification enzymes that neutralize the carcinogens. University studies, at
Indiana University School of Medicine and the University of Wisconsin in
Madison report that a monoterpene in cherries called Perillyl alcohol has been
found in clinical trials to neutralize cancer-causing toxins and be effective on
against existing tumors in animals.
Phenolic Compounds: Also called polyphenols that act as potent antioxidants
and they stimulate Phase II protective enzymes while inhibiting Phase I
enzymes. Particularly active polyphenols include ellagic acid from strawberries,
green tea polyphenols and Curcumin the phenolic compound found in Turmeric
has been found to inhibit carcinogens, such as benopyrene found in charbroiled
meat, from inducing cancer in several animal studies. Curcumin lowers the
activation of carcinogens while increasing the detoxification of those already
activated. Curcumin has also been shown to directly inhibit the growth of
cancer cells. Research has found that most of the cancer inducing chemicals in
cigarette smoke are only carcinogenic during the period between activation by
Phase I enzymes and Phase II detoxification. In one human study, 16 chronic
smokers were given 1.5 grams of turmeric daily; non-smokers were served as
the control group for comparison. At the end of the 30 day trial the smokers
who received the turmeric showed a significant reduction in the level of urinary
excreted mutagens comparable to the levels of the non-smokers. The level of
urinary mutagens is believed to correlate with the systemic load of carcinogens
and the efficacy of the body’s detoxification mechanisms. K. Polasa et al., “Effects
of Turmeric on Urinary Mutagens in Smokers” Mutagenesis 7 (1992):107-9

Saponins: There are several different kinds of saponins; 12 different kinds in


soybeans alone. Saponins are available in a wide variety of herbs, vegetables
and legumes. Saponins possess an array of cancer-fighting weapons. They bind
with bile acids, helping to eliminate cancer causing compounds from the body.
They also stimulate the immune system so it’s better able to detect and destroy
precancerous cells before they develop into full blown cancer. Saponins have
the ability to bind to cholesterol in the intestinal tract, making them unavailable
for absorption; lowering the risk of heart disease. Saponins have a special
ability to target the cholesterol found in cancer cell membranes; where
cholesterol is found to be in abundance. The saponins bind to these cells and
destroy them.
The following table of information comes from the American Institute of Cancer
Research publications and supplemented with additional information from other
sources. Due to space this is only a partial listing of the phytonutrients found within
these individual food sources.

Phytochemicals(s) Plant Source Possible Benefits


Carotenoids (such as beta-carotene Red, orange and green fruits and Inhibits cancer cell growth, and helps to prevent
lycopene, lutein, zeaxanthin) vegetables including broccoli, carrots heart disease, and macular degeneration
cooked tomatoes, leafy greens, sweet work as antioxidants and improves
potatoes, winter squash, apricots, immune response
cantaloupe, oranges and watermelon
Flavonoids (such as anthocyanins Apples, citrus fruits, onions, soybeans Inhibits inflammation and tumor
and quercetin) and soy products (tofu, soy milk, growth; may aid immunity and boost
edamame, etc.), coffee and tea, production of detoxifying enzymes in the body
red wines, grapes, bilberry, bayberry, Antioxidant actions
alfalfa, astragalus root, chamomile, etc Helps prevent blood clotting & Heart Disease
Indoles and Glucosinolates Cruciferous vegetables (broccoli, Induces detoxification of carcinogens,
(sulforaphane) cabbage, collard greens, kale, limit production of cancer related hormones,
cauliflower and Brussels sprouts) block carcinogens and prevent tumor growth
Inositol (phytic acid) Bran from corn, oats, rice, rye and May retard cell growth and work as antioxidant
wheat, nuts, soybeans and soy products (tofu, soy milk,
edamame, etc.)
Isoflavones (daidzein and Soybeans and soy products May inhibit tumor growth, limit production of
genistein) (tofu, soy milk, edamame, etc.), Alfalfa cancer-related hormones and generally work as
antioxidant
Isothiocyanates Cruciferous vegetables (broccoli, May induce detoxification of carcinogens,
cabbage, collard greens, kale, block tumor growth and work as antioxidants
cauliflower and Brussels sprouts)
Polyphenols (such as ellagic Green tea, grapes, wine, berries, Prevent cancer formation by activating
acid and resveratrol) citrus fruits, apples, whole grains cancer-fighting enzymes, prevents inflammation
and peanuts and works as antioxidants
Terpenes (such as perillyl alcohol Cherries, citrus fruit peel, rosemary Protect cells from becoming cancerous by
limonene, carnosol) Burdock root, blocking cancer-causing compounds
slows cancer cell growth, strengthen immune
function, limit production of cancer-related
hormones, fight viruses, work as antioxidants
Lignans Flaxseed, nettle, Chaparral herb Antioxidant action;
lowers level of harmful estrogen
may prevent certain cancers
Saponins Nuts, oats, asparagus, soybeans, Binds with and flushes out cholesterol,
horsetail herb, hibiscus, eleuthro root, Stimulates immunity, may prevent heart disease
kelp, asparagus root, chickpeas, alfalfa and certain cancers
Several animal studies have shown that dietary phytonutrients with antioxidant
abilities can definitely increase life expectancy by reducing the risk of getting
heart disease, cancer, cataracts, arthritis, macular degeneration and many
other diseases linked to aging. The vast family of Carotenoids seem to be the
most important dietary antioxidants for longevity. Others that show extreme
significance include the flavonoids, and sulfur containing phytonutrients.

Our unique physiological biochemistry determines which


phytonutrients may be deficient in the individual. Several tests
are available to measure oxidative stress, and complete
nutritional analysis. Oxidative stress analysis uses blood and
urine; it is a sensitive assessment utilizing aspirin and
acetaminophen challenges to evaluate the body's oxidative
stress status and antioxidant reserve. Nutritional analysis may
include a combination of different panels using urine to
measure levels of amino acids, vitamins, minerals and
antioxidants as well as Organic Acids. This type of profile usually consists of
Amino Acids, Organic Acids and Oxidative Stress analysis.

Scientist recognize that individual genetics influence the effect nutrients have on
ones’ risk of disease. Phytonutrients are known to modify specific genes via chain
reactions with cellular proteins and other cell components and they affect signal
pathways between cells.

In the future Nutrigenomics hopes to provide the individual with a personalized


disease-fighting diet tailored to address the specific health problems that each
individual is at risk for. Until then researchers suggest getting a variety of
phytonutrients from food sources, instead of using single nutrients as if it were
a magic bullet to ward off disease. The American Institute for Cancer Research
(AICR) publications state that “eating ample quantities of phytonutrient rich
plant foods may help to prevent as many as one in five cases of cancer, as well
as, preventing other serious diseases such as heart disease and diabetes”.

Food source nutrients have a complex composition, which allows the


phytonutrients to work synergistically in order to induce their health promoting
benefits. Some research studies have shown that some phytonutrients are less
easily absorbed in pill form, and if absorbed in an isolated state they are often
less effective.

Several of these studies suggest that phytonutrients provide the best protection
when they work together because phytonutrient compounds interact in
combinations, and with other substances in foods; which influence how
effectively they are absorbed and how effective their beneficial or active
constituents affect diseased tissue and disease risks.
When it is not possible to eat the 5-10 servings every day of
different colored fruits and vegetables, grains etc., that the
researchers recommend; one solution is to simple blend food
source phytonutrient powders, herbs and spices into blender
drinks, such as, vegetable and fruit juices, and smoothies, or
added them to salads and dishes that have already been
prepared.

Herbs and spices are specialty foods with exceptional nutritional value. Herbs and
spices are rich sources of vitamins and minerals. Hibiscus, for example, is one of the
best sources for chromium (54mg per 100 gram dried hibiscus; Irish moss has
1,960mg magnesium per 100 grams dried herb, turmeric 980mg. Herbs and spices
also contain compounds that are classified as astringent, aromatic and bitter,
saponins, flavonoids and mucilaginous and have additional antioxidants beyond the
basic ACE vitamins plus Selenium. Some of what we normally call produce, such as
cranberry fruit is also considered an herb.

USDA (US Dept of Agriculture) researchers tested the effects of 49 spices on insulin
function and found Cinnamon was the most bioactive in directly stimulating cellular
glucose function. A later clinical trial consisting of 60 subjects and also involving the
USDA, found that the equivalent of 1, 3 and 6 grams or approximately 1/4 - 1/2
teaspoon of Cinnamon Powder reduced blood glucose levels 18-29%in 40 days"(Khan
et al. 2003)

According to Neurobiologist Dietrich Klinghardt MD PhD, "The kitchen herb Cilantro is


capable of mobilizing mercury, cadmium, lead and aluminum in both bones and the
central nervous system." Klinghardt further states that "it is probably the only
effective agent in mobilizing mercury stored in the intracellular space (attached to
mitochondria, tubulin, liposomes etc) and in the nucleus of the cell (reversing DNA
damage of mercury)."Removal and Preconcentration of inorganic and methyl mercury from
aequeous media using a sorbent prepared from the plant Coriandrum Sativum" Journal of Hazardous
Materials B 118(2005) pp133-139 D Karunasagar et al.
Researchers from the University of Michigan Comprehensive Cancer Center believe
ginger not only kills cancer cells, but also prevents them from becoming resilient to
chemotherapy. Fresh ginger contains gingerol, which, when dried forms zingerone.
This is a strong antioxidant and anti-inflammatory that may prevent cancer.
Scientists combined a solution of ginger powder and water with ovarian cancer cells.
In every one of their tests, the cancer cells died from being in contact with the
ginger. The cancer cells either committed "suicide," or attacked themselves.

Herbs and spices are a convenient and cost effective source of phytonutrient
supplementation for less than desirable eating habits. The practice of adding herbs
and spices to food for taste and medicinal value has been around for thousands of
years. Traditional experience and modern research confirms that herbs and spices
offer a natural approach to wellness that focuses on protecting and restoring health
and biological functions.

Copyrighted © Clara Thomas, Organic Herbals & Natural Health Alternatives 2008
www.organicherbalstore.com

You might also like