{"id":3868,"date":"2012-08-16T12:00:46","date_gmt":"2012-08-16T16:00:46","guid":{"rendered":""},"modified":"2022-06-18T08:27:39","modified_gmt":"2022-06-18T12:27:39","slug":"diet-detectives-guide-phytochemicals-2","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_pr\/diet-detectives-guide-phytochemicals-2\/","title":{"rendered":"Guide to Phytochemicals"},"content":{"rendered":"
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Fruits and vegetables, whole grains, nuts, beans, seeds – yes, there are reasons why you’re constantly being told to eat them. They’re healthy! And one of the key elements that makes these foods healthy is a group of compounds called #phytochemicals<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

What are phytochemicals?<\/strong><\/p>\n

Phytochemicals are biologically active, non\u2013nutrient compounds naturally occurring in plant foods (e.g., fruits, vegetables, grains, beans, nuts, seeds). The word “phyto” is taken from the Greek word meaning plant. So phytochemicals are plant chemicals. Antioxidants are a particular kind of phytochemical with specific properties that have been found to protect humans against disease. All types of phytochemicals are nature’s way of protecting plants from disease and thus increasing their survivability. They affect humans in a variety of ways \u2014 from imitating hormones (e.g., phytoestrogens) to altering blood ingredients in ways that may protect against some diseases.<\/p>\n

According to Karen Collins, M.S., R.D., C.D.N., nutrition adviser to the American Institute for Cancer Research, there are two key concepts to understand about phytochemicals. \u201cFirst, different plant foods contain different phytochemicals, each of which seems to act in slightly different ways on parts of cells. So to get the widest array of benefits, eating a variety of plant foods is important. And second, phytochemicals seem to work best in combination with one another. So even though you can get some particular phytochemical that you hear about as beneficial in supplement form, current research suggests that it will not function the same way when taken in isolation as it does when consumed as part of a food and a plant\u2013based diet supplying a host of other phytochemicals.\u201d<\/p>\n

What is the difference between an antioxidant and a phytochemical?<\/strong><\/p>\n

According to Victoria J. Drake, Ph.D., a research associate at the Linus Pauling Institute at Oregon State University: “Some, but not all, phytochemicals have been shown to exhibit antioxidant activity. For example, flavonoids, which are found in tea, red wine, fruits, vegetables and legumes, are effective antioxidants in the test tube.\u201d<\/p>\n

So there is both a difference and an overlap between the two terms. All antioxidants are phytochemicals but not all phytochemicals are antioxidants. Most phytochemicals being studied for health reasons do function as antioxidants, but many serve additional functions that are unrelated to their role as antioxidants.<\/p>\n

Are phytonutrients the same as phytochemicals?<\/strong><\/p>\n

According to Collins: Currently, the terms “phytonutrient” and “phytochemical” are being used interchangeably to describe those plant compounds that are thought to have health\u2013protecting qualities. Technically, though, the term phytochemical often refers specifically to compounds in plant foods that are biologically active in terms of promoting health but are not essential nutrients. (So, for example, the folate and vitamin C found in plant foods are phytonutrients rather than phytochemicals.)<\/p>\n

How do phytochemicals fight disease? What’s the relation to fighting cancer?<\/strong><\/p>\n

Many phytochemicals are antioxidants, and antioxidants seem to protect against many chronic diseases (heart disease, cancer, metabolic syndrome, diabetes and more). “However, exciting research continues to identify pathways through which phytochemicals impact health that seem to be outside their role as antioxidants. For example, some phytochemicals seem to stimulate enzymes that deactivate carcinogens before they can cause the initial cell damage that can begin the process of cancer development, while others can \u2018turn on\u2019 tumor\u2013suppressor genes (through what are called epigenetic modifications) that trigger already\u2013formed cancer cells to stop dividing and self\u2013destruct,” says Collins.<\/p>\n

Would you say that industrially processed foods are likely to contain fewer phytochemicals than unprocessed foods and that these foods may, therefore, be less beneficial?<\/strong><\/p>\n

Unprocessed foods such as vegetables and fruits in their natural state, 100 percent whole grains, nuts and beans contain more protective phytochemicals. When a food is processed, most times it’s stripped of many of these protective phytochemicals.<\/p>\n

Can you explain the importance of bioavailability of phytochemicals?<\/strong><\/p>\n

“To be effective, a phytochemical generally needs to be absorbed by the cells of our body. So effects seen in test tube studies don’t necessarily show what a phytochemical will do in our bodies,” says Collins. For instance, a lab study might use grapes in much larger quantities than we would ever consume or absorb in order to show their ability to prevent disease.<\/p>\n

“We also now are learning that the same phytochemicals may be more bioavailable to some people than others \u2014 because of differences in absorption and because of genetic differences in how quickly the compounds are metabolized and excreted. That would be one reason why different research studies sometimes seem to provide differing results,” adds Collins.<\/p>\n

What do colors have to do with phytochemicals?<\/strong><\/p>\n

Many phytochemicals are pigments that give plant foods their color. For example, lycopene is red, and several other carotenoids (i.e., beta carotene) are deep orange.<\/p>\n

Can you get them from a pill? <\/strong><\/p>\n

Large doses of purified phytochemicals added to foods may produce effects vastly different from those of phytochemicals in whole foods.<\/p>\n

Phytochemicals in Action<\/strong><\/p>\n

Allyl sulfides:<\/strong> Foods such as onions, garlic, scallions and chives contain compounds called allyl sulfides. Although mainly known for making your eyes water, allyl sulfides are believed to enhance immune function, inhibit tumor growth, facilitate carcinogen excretion and reduce serum cholesterol levels.<\/p>\n

Glucosinolates:<\/strong> Broccoli, cabbage, Brussels sprouts, cauliflower, watercress, turnips and cabbage are not only loaded with vitamins and minerals but also contain phytochemicals called indoles and isothiocyanates, collectively called glucosinolates. These compounds have been shown to trigger enzyme systems that eliminate carcinogens from the body and to increase the expression of genes that suppress tumor development. They also appear to reduce tumor size and work against the high levels of estrogen associated with breast cancer. However, the long\u2013term effects of indole\u20133\u2013carbinol supplementation on cancer risk in humans are not known.<\/p>\n

Carotenoids: <\/strong>The most famous of all the phytochemicals, carotenoids such as alpha and beta carotene are pigments that give many fruits and vegetables their vibrant color. They also seem to be antioxidants that help offset the damage done by oxidation, a normal metabolic process that can leave the body vulnerable to cancer, heart disease, macular degeneration and accelerated aging. Food sources include dark\u2013green, orange or red fruits, and vegetables such as carrots, sweet potatoes, spinach and broccoli. Lycopene, another famous carotenoid found in tomatoes, appears to play a powerful role in preventing prostate cancer. More recently, it has also been shown to help prevent stomach cancer.<\/p>\n

Phytoestrogens:<\/strong> Soy foods, especially tofu, tempeh and miso, contain phytoestrogens that may protect against certain cancers, particularly hormone\u2013sensitive cancers such as those of the breast, endometrium and prostate. Phytoestrogens such as genistein, daidzein and lignans, interfere with sex hormone metabolism, which often goes awry in these types of cancers. However, some recent studies done on animals and with test tube cultures suggest that phytoestrogens may actually stimulate growth of breast cancers that are estrogen\u2013sensitive. More research is needed to clarify the effects of phytoestrogens on breast cancer. Phytoestrogens have also been associated with reducing bad (LDL) cholesterol levels.<\/p>\n

Polyphenols:<\/strong> Polyphenols include ellagic acid, tannic acid, vanillin, caffeic, chlorogenic and ferulic acid. Found in almost all plant foods but especially strawberries, raspberries, blackberries, walnuts and pecans, polyphenols are thought to prevent the conversion of substances into carcinogens and to inhibit cell mutations.<\/p>\n

Flavonoids:<\/strong> Flavonoids are polyphenolic compounds found in fruits, vegetables, wine, tea and chocolate that exhibit antioxidant activity. These pervasive substances may defend cells against carcinogens, curb the oxidation of LDL cholesterol and prevent blood clotting.<\/p>\n

Phytosterols: <\/strong>Phytosterols bind cholesterol in the gut and inhibit its absorption into the blood. Sources include unrefined vegetable oils, whole grains, nuts and legumes.<\/p>","protected":false},"excerpt":{"rendered":"

What are phytochemicals?<\/strong><\/p>\n

Phytochemicals are biologically active, non\u2013nutrient compounds naturally occurring in plant foods (e.g., fruits, vegetables, grains, beans, nuts, seeds). The word “phyto” is taken from the Greek word meaning plant. So phytochemicals are plant chemicals. Antioxidants are a particular kind of phytochemical with specific properties that have been found to protect humans against disease. All types of phytochemicals are nature’s way of protecting plants from disease and thus increasing their survivability. They affect humans in a variety of ways \u2014 from imitating hormones (e.g., phytoestrogens) to altering blood ingredients in ways that may protect against some diseases.<\/p>","protected":false},"author":32,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[173],"tags":[297,510],"class_list":["post-3868","post","type-post","status-publish","format-standard","hentry","category-nutrition-health","tag-guide","tag-phytochemicals"],"yoast_head":"\nGuide to Phytochemicals —<\/title>\n<meta name=\"description\" content=\"Fruits and vegetables, whole grains, nuts, beans, seeds - yes, there are reasons why you're constantly being told to eat them.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/es_pr\/diet-detectives-guide-phytochemicals-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Guide to Phytochemicals\" \/>\n<meta property=\"og:description\" content=\"Fruits and vegetables, whole grains, nuts, beans, seeds - 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He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_pr\/author\/charles-platkin\/"}]}},"modified_by":"Charles Platkin, PhD, JD, MPH","_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/3868","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/comments?post=3868"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/3868\/revisions"}],"predecessor-version":[{"id":17565,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/3868\/revisions\/17565"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media?parent=3868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/categories?post=3868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/tags?post=3868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}