Plant compounds, phytochemicals, and polyphenols all fall under the phytonutrient umbrella. But did you know that more than 25,000 phytonutrients are found in plant foods!? These plant nutrients are nutritional powerhouses when it comes to supporting overall health. The consumption of these various phytonutrients has been shown to help a variety of health ailments, including cardiovascular health, immune support, neurodegenerative disease, and protection against the development of various cancers (1, 2).
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What are Phytonutrients?
This is the one time in our health vernacular that we like to see the word chemical, as these phytonutrients are actually chemical compounds produced by plants that play an essential role in maintaining normal functions of the human body and in overall health. These bioactive compounds, known as phytonutrients, are plant nutrients with specific biological activities that support health. As thousands of phytonutrients exist, research has focused on several important ones you might have heard of. Some examples are polyphenols, terpenoids, resveratrol, flavonoids, isoflavonoids, carotenoids, glucosinolates, phytoestrogens, and anthocyanins (3).
These phytonutrients have specific pharmacological effects such as antimicrobial, antioxidant, anti-inflammatory, antispasmodic, anti-cancer, anti-aging, hepatoprotective, neuroprotective, hypotensive, analgesic, immuno-modulator, and carminative properties (3, 4).
Phytonutrient Benefits
More recent research has found that phytonutrient consumption may improve endothelial function, increase vascular blood flow, combat free radical damage via their antioxidant properties, and protect against UV damage. Epidemiological studies suggest that long-term consumption of diets rich in plant polyphenols offers protection against the development of cancers, cardiovascular diseases, diabetes, osteoporosis, and neurodegenerative diseases (4,2).
Phytonutrients possess cytotoxic (influencing the rapid growth and division of cancer cells), anti-microbial and anti-viral, and inflammatory modulating properties, as well as inhibition of lipid oxidation (such as free radical damage) and apoptotic cell death activity (4).
There is also promising research in the field of aging for their ability to activate longevity pathways. Examples include activating AMP-activated protein kinase or AMPK, regulating aging-related pathways, modulating inflammation and free radical/reactive oxygen species (ROS) production, and improving lipid metabolism (5, 6).
What is The Phytonutrient Spectrum Food Plan?
The Phytonutrient Spectrum Meal Plan focuses on incorporating more phytonutrient-rich food options into the diet. Phytonutrients are components of plants, fruits, veggies, grains, herbs, spices, nuts, and even teas that can have a beneficial effect on promoting overall health.
These bioactive compounds are found in fruits, grains, vegetables, and tea. Some polyphenols are more popular than others, like the quercetin in apples, resveratrol in grapes or Epigallocatechin gallate (ECGG), and catechins in green tea. However, many other foods can be added to the Phytonutrient Spectrum Meal Plan, such as berries, pomegranates, soybeans, olives, cocoa, onion, garlic, leeks, tomatoes, carrots, sweet potatoes, and various fruits and vegetables that are brightly colored (especially red and orange). Also, don't forget about cruciferous vegetables such as broccoli, cabbage, and kale (7).
Foods Included In a Phytonutrient Spectrum Diet
Researchers have identified about 10,000 different phytochemicals or bioactive compounds found in fruits, grains, vegetables, tea, coffee, and even wine (however, the amount in wine is negligible). Based on their chemical structure, phytochemicals can be broken into the following groups (4):
- Phenolic Acids
- Flavanoids
- Lignans
- Annthyocannis, Flavones, Isoflavones
- Catechins & Epicatechins
- Proanthocyanidins
Berries, red wine, pomegranates, soybeans, and olives are rich in Anthocyanins and have been found to increase Natural Killer (NK) cells, decrease aortic systolic blood pressure, and reduce diastolic blood pressure and arterial stiffness. Grapes, apples, and cocoa are rich in Proanthocyanidins and have been found to increase endothelial function (vascular tone and blood flow), decrease LDL oxidation, and reduce blood pressure (4).
Onion, garlic, leeks, and olives are rich in sulfides (sulfur) and have been shown to support cardiovascular health and detoxification, antioxidant properties, and modulate inflammatory pathways. Tomatoes, carrots, sweet potatoes, and various fruits and vegetables that are brightly colored (think red and orange) are rich in Carotenoids and support cardiovascular health, antioxidant support, and suppression of Reactive Oxygen Species (ROS) to reduce CVD risk (4).
Apples, onions, and citrus fruits are rich in Quercetin and have been shown to result in a reduction in blood pressure, a decrease in LDL oxidation, and a decrease in inflammation. Cruciferous vegetables such as broccoli, cabbage, and kale are rich in Isothiocyanates/ sulforaphane and have been shown to protect against UV and free radical damage, protect against neurodegeneration and CVD risk, and hormone support (4).
What Does Each Color In The Phytonutrient Spectrum Food Plan Represent?
If you have ever heard the saying "eat the rainbow," this would be an excellent time to incorporate more colors from a phytonutrient-rich diet. Phytonutrients come in various colors, such as green, yellow-orange, blue-purple, white, and red; the goal is to get one to two of each color daily on your plate and into your body.
Orange, red, and yellow foods (such as bell peppers, cherries, cranberries, squash, turmeric, carrots, bananas, pineapple, and cantaloupe) provide vitamins A and C and possess immune health properties, as well as anti-bacterial and cellular protection. These orange and yellow foods also can support skin, vascular, and eye health. These yellow, red, and orange foods are rich in beta-carotene, anthocyanins, quercetin, and lycopene (8, 9, 10).
Blue and purple foods (such as berries, cabbage, eggplants, figs, grapes, olives, prunes, and potatoes) can support liver and heart health, as they are rich in anthocyanins, resveratrol, and glucosinolates. They can also support healthy inflammatory pathways in the body, cardiovascular health, and cognitive health (8, 9, 10).
Green foods (think all different kinds of lettuce, cucumbers, broccoli, avocado, artichoke, asparagus, edamame, zucchini, olive, and pears) are rich in Chlorophyll, catechins, isothiocyanates, phenols, and tannins. These plant compounds have been shown to provide anti-inflammatory benefits, cell protection, and support skin, heart, and liver health (8, 9, 10). Green foods are particularly rich in glucosinolates, which can support liver health and detoxification.
Who Should Eat a Diet High In Phytonutrients?
Anyone looking to increase their consumption of fruits and vegetables, increase their antioxidant intake, or work on creating a more balanced diet would benefit from this way of eating. Because phytonutrients are so beneficial for those concerned with cardiovascular and immune health, neurodegenerative diseases, or certain cancers, individuals with those health issues should consider this diet (1, 2).
Functional Medicine Labs to Test if Patients Could Benefit From The Phytonutrient Spectrum Food Plan
If you are trying to figure out if the Phytonutrient Spectrum Food Plan is right for you, then starting with some functional labs to assess your current nutritional status would be suggested.
Micronutrient Test
The Micronutrient Test analyzes 31 vitamins, minerals, amino/fatty acids, antioxidants, and metabolites to determine nutritional deficiencies. This test provides a comprehensive nutritional analysis by measuring functional deficiencies at the cellular level.
Organic Acids Test
The Organic Acids Test can help provide a comprehensive metabolic analysis of a patient's overall health, including intestinal yeast and bacteria, vitamin and mineral levels, oxidative stress, neurotransmitter levels, and oxalates. Measuring organic acids provides a functional assessment of an individual's nutrient status.
GI-MAP
The GI-MAP test is excellent for detecting microbial imbalances. It can look at microbes contributing to illness and includes key markers related to digestion, absorption, inflammation, and immune function.
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Summary
Researchers have identified 25,000 phytonutrient phytochemicals or bioactive compounds found in fruits, grains, vegetables, and popular beverages such as tea and coffee. These bioactive compounds, known as phytonutrients, are plant nutrients with specific biological activities that support health. They have been shown to possess antioxidant, anti-inflammatory, immune-modulating, cardiovascular, and neuroprotective benefits. There are several functional labs that you can run to assess your nutrient status to see if incorporating the Phytonutrient Spectrum Food Plan is beneficial for your health journey.
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