Health Benefits of Phytochemicals

Antioxidants are vitamins, minerals, and phytochemicals  (plant-chemicals or phytonutrients) that aid the body in removing "free radicals" and controlling free-radical production.

• Without sufficient antioxidants, an excess of free radicals creates inflammation and leads to premature aging
• Vitamin C, vitamin E, folate, selenium, and alpha- and beta- carotene, as well as various other phytochemicals, have antioxidant effects

Science has since demonstrated that the positive health effects attainable from an antioxidant-rich diet are more likely caused by stimulating the body’s natural defenses against aging, including boosting the production of the body’s enzymes that eliminate free radicals, not as a result of the antioxidant activity itself.^[12]

Video 1.  The Best Diet for Diabetes (YouTube link)

Phytochemcals

Researchers in Japan found that phytonutrients in such plant foods as fruits, vegetables, tea leaves, and beans can block the effects of dioxins in vitro. The only catch was that these phytonutrient effects lasted only a few hours, meaning you may have to keep eating healthy foods, meal after meal.^[3]Other than blocking toxins, phytonutrients have been studied widely for their potential health benefits.  

Several hundred phytochemical plant nutrients have been identified and about 150 have been studied in detail.

For example, phytochemicals can

• Protect body against diseases
• The lack of a wide assortment of plant-derived phytochemicals in their native form is responsible for the development of most preventable diseases, including cancer.^[10]
• A phytochemically deficient diet is largely responsible for a weak immune system.
• There is a general consensus that the elements of a whole-foods plant-based diet—legumes, whole grains, fruits, vegetables, and nuts, with limited or no intake of processed foods and animal products—are highly beneficial for preventing and treating type 2 diabetes.^[13]
• Populations with a much higher intake of vegetables have much lower rates of cancer, and the longest-living populations throughout history have been those with the highest intake of vegetables in the diet.^[7]
• A review of more than 206 epidemiological studies shows that the consumption of raw green vegetables has the most consistent and powerful association with reduction of cancer of all types, including stomach, pancreas, colon, and breast.^[2]
• Have immune-modulating functions
• Multiple micronutrients, including lutein, lycopene, folate, bioflavonoids, riboflavin, zinc, selenium, and many others have immune-modulating functions.^[9]

In various studies, phytochemicals have been found to play protective roles not covered by vitamins and minerals, including the following:

1. Inducing detoxification enzymes
2. Controlling the production of free radicals
3. Deactivating and detoxifying cancer-causing agents
4. Protecting cell structures from damage by toxins
5. Fueling mechanisms to repair damaged DNA sequences
6. Impeding the replication of cells with DNA damage
7. Inducing beneficial antifungal, antibacterial, and antiviral effects
8. Inhibiting the function of damaged or genetically altered DNA
9. Improving immune cells' cytotoxic (destructive) power--that is , the power to kill microbes and cancer cells.

The list could be condensed into one primary role: 

Phytochemical are the fuel that runs our body's anticancer defenses.

 

Western Diets

The increase in consumption of processed foods, "fake" foods, food additives, and all the cancer-causing elements these things contain, our current food environment is compromising our health.  Poor nutrition only only makes us more susceptible to viruses but significantly impacts the length and severity of an illness.

The Kaiser Health Foundation studied this issue in depth, determined that 1/3 of medical spending is devoted to services don't improve health or the quality of care--and may make things worse!

Importance of Micronutrients

When our body is deficient in plant-derived miccronutrients, we weaken our immune system and leave ourselves exposed to infections and cancer.  Then key to superior nutrition is to get adequate of miccronutrients, while at the same time not consuming excess calories.

To get optimal amounts of immune-protective miccronutrients, we have to eat lots of vegetables. Fortunately, vegetables are relatively low in calories, so large amounts can be consumed without overeating on calories.  A study on relatively malnourished children in Vietnam illustrated this:^[3] 

Young children (five months to two years old) were randomly selected and assigned based on local areas to one of two groups, nutritional intervention or control.   

The intervention group received more vegetables and other micronutrient-rich food, while the control group was left on the typical rice diet.  During follow-up, children in the intervention communes had approximately half the respiratory illness experienced by those in comparison communes.

Figure 1.  A higher intake of cruciferous veggies is associated with a reduced risk of many cancers thanks to Sulforaphane and DIM (Diindolylmethane).

Conclusions

Phytochemicals are bioactive, plant-derived chemical compounds important for the growth and survival of the plant; they came about for the benefit of the plant world.   However, the human immune system evolved dependent on these phytochemicals for its optimal functioning.  

In summary, phytochemcials in the diet fuel the miraculous self-healing and self-protective properties already built into the human genome:^[1] 

• The whole is greater than the sum of its parts
• A combination of these compounds is more effective than a single agent, even in a high dose.
• Antioxidants aid the body in removing "free radicals" and controlling free-radical production
• Without sufficient antioxidants, an excess of free radicals creates inflammation and leads to premature aging.
• Phytochemicals protect body against diseases
• To have normal immune function we require hundreds of additional phytochemicals in addition to vitamins and minerals
• Phytochemicals are compounds that maximize cell function, thus enabling the healing properties of immune cells

References

1. Super Immunity by Dr. Joel Fuhrman
2. Steinmetz KA, Potter JD.  Vegetables, fruit, and cancer prevention: a review.  J Am Diet Assoc 1996, Oct; 96(10):102739.
3. Sripaipan T, Schroeder DG, Marsh DR, et al.  Effect of an integrated nutrition program on child morbidity due to respiratory infection and diarrhea in northern Viet Nam.  Food Nutr Bull 2002; 23(4): 70-77.
4. Author Jo Robinson discussed her book “Eating on the Wild Side: The Missing Link to Optimum Health”.  (Listen the audio from 24:25)
5. Higher Dietary Flavonol Intake Is Associated with Lower Incidence of Type 2 Diabetes Journal of Nutrition (​2013;143(9):1474–1480)
6. Boussiba; Sammy, V.; Avigad, C.; et al. (2000) Procedure for large-scale production of astaxanthin from haematococcus.
7. Belgian Researchers Discover Way to Block Cancer Metastasis
• The free radical involved in the metastacism of tumor cells is superoxide. Tests in mice on melanoma and breast cancer cells showed that administering an antioxidant stopped the production of superoxide. That, in turn, prevented cell changes that would lead to metastasis.
8. Differences in Biological Response Modifier-like Activities According to the Strain and Maturity of Bananas
• Since the highland variety is cultivated for a longer period and under a more severe environment, the content of dopamine, with its anti-oxidative effects, may be a useful self-defense mechanism. 
9. The dark side of antioxidants (important)
10. Top Women’s Mental Health Issues Infographic
11. Consumption of 85% cocoa dark chocolate improves mood in association with gut microbial changes in healthy adults: a randomized controlled trial
• Collectively, given the role of the gut microbiota in polyphenol bioavailability and metabolism as well as brain function, our findings suggest that daily intake of polyphenol-rich chocolate gradually alters gut microbial diversity, resulting in beneficial impacts on the host's mood.
12. Lifespan: Why We Age—and Why We Don't Have To
13. The Best Diet for Diabetes