Phytochemicals 101

What are phytochemicals?  Where do they come from?  Are they good for me, or bad for me? These are just a few of the many questions I get on phytochemicals!

But don’t start having flash backs just yet… while they sound like something out of your year 7 chemistry textbook, the science is really very simple.  Welcome to Phytochemicals 101!

What are Phytochemicals?

They are non-nutritive plant chemicals – meaning chemicals that are not carbohydrates, proteins, fats, vitamins or minerals.  There are more than thousand known phytochemicals!

Where do phytochemicals come from?

They come from plants, which produce them to protect against strong ultra-violet rays, infection and pollution.

Are phytochemicals good for me, or bad for me?

Recent research has demonstrated that these chemicals can protect humans against diseases, too.  They have health benefits, but they aren’t essential nutrients and our bodies don’t need them to sustain life.

What do phytochemicals do exactly?

Each one works differently, here are just some of their actions;

• Antioxidant – they  protects cells against oxidative damage and reduce the risk of developing certain types of cancer
• Hormonal action – they imitate human estrogens and can help to reduce physical symptoms such as menopausal symptoms and osteoporosis
• Stimulation of enzymes – they can make naturally occurring hormones less effective, reducing the risk of cancer
• Interfere with DNA replication – this helps prevent the multiplication of cancer
• Anti-bacterial effect – specifically garlic, which contains allicin
• Physical action – they can prevent the adhesion of pathogens to human cell walls, such as with proanthocyanidins in cranberry that help prevent the adhesion of bacteria in the case of Urinary Tract Infections

And we’re only just scratching the surface of understanding their possible roles and health benefits!

How can I get plenty of phytochemicals?

This one is really simple… make sure you eat 5-9 servings of fruit and veg a day!

The richest fruit sources are:
Apricots, avocados, blueberries, cranberries, cherries, plums, pomegranates and strawberries.

The richest vegetable sources are:
Butternut squash, cabbage, carrots, cauliflower, green onions, peas, tomatoes, rhubarb and soy.

See, science doesn’t have to be scary at all!