Phytochemicals - Powerful Plant Compounds

Phytochemicals - Powerful plant compounds

An anti-inflammatory diet relies heavily on the power within plants. Not only do plants contain many vitamins, minerals, and dietary fiber, they contain chemicals that are designed in nature to fight stress. When consumed by humans, we also benefit from those unique properties. Today’s article will try to provide some basic overview of phytochemicals with an emphasis on polyphenols and translate them into foods we can incorporate in our diet to fight inflammation and improve our performance status.

Phytochemicals: A broad term describing every chemical compound naturally occurring in plants. These chemicals are responsible for plants odor, color, and methods of defending inflammation or fighting off attacks from insects, bacteria or fungus.

Carotenoids: A specific subgroup of phytochemicals that give many fruits, vegetables their bright yellow, red and orange pigments. Studies have found carotenoids to be helpful for those with obesity, diabetes, cardiovascular disease, lung injury and cancer. Improved eye health has also been studied. Food sources include: mango, pear, peach, tangerine, banana, papaya, orange pepper, carrots, tomato, sweet potato, pumpkin, rosehip, romaine lettuce, broccoli and pistachio nuts.

Isoprenoids: A specific subgroup of phytochemicals that have a chemical structure with two or more hydrocarbons arranged in a specific pattern. The most common type of the structures that give a lemon flavor. These compounds have neuroprotective properties and have been studied in Alzheimer's Disease. In addition to its anti-inflammatory benefits, it also may help with sleep, pain and appetite. Food sources: lemon, lime, orange, mango, guava, parsley, bay leaves, lemongrass, basil, cardamom, sage and cannabis.

Phytosterols: A specific subgroup of phytochemicals that include plant sterols and stanols which is chemically structured similar to cholesterol. Found to compete with cholesterol and block some from entering the blood, thus lowering LDL cholesterol. Other benefits have been found to include prostate health, hair growth, asthma, arthritis, menstrual disorders and chronic fatigue. Sources include: banana, pomegranate, coffee, grapefruit, cucumber, onion, oat, potato, lemongrass, avocado, olive, soybean, flax, walnut, rapeseed, canola, hazelnut and corn.

Saponins: A specific subgroup of phytochemicals that include a structure with a water-soluble sugar section joined with a fat-soluble section which allows them to provide natural soapy detergent. Somewhat of a natural insecticidal soap. Benefits include improved blood sugar, reduced skin and gastrointestinal inflammation, and improved immune response. Sources include: legumes including black gram, garden and pigeon pea and sunflower, walnut and almonds.

Polyphenols: A specific subgroup of phytochemicals that contains multiple phenol groups (six-carbon aromatic rings) bonded to at least one hydroxyl group. Plants produce polyphenols to protect the body from damage to many environmental stressors and help modulate our immune system.

Polyphenols in more detail

Resveratrol: Studies report the benefits include: Antioxidant, anti-mutation, anti-inflammatory and are helpful for metabolic disorders such diabetes, cardiovascular disease and metabolic syndrome and are found to be neuroprotective. Studies vary using food sources including grape skins, berries, peanuts.

Curcumin: The yellow pigment from the turmeric plant often used as a ground spice in many Indian cuisine dishes have been found to have anti-inflammatory benefits studied in a variety of chronic conditions including cardiac disease, diabetes, and non alcoholic fatty liver diseases. Studies find reduction in cardiac fibrosis and reduced liver cell death.

Quercetin: Reduces pro inflammatory cytokines. Studies show a protective effect in breast cancer cells. Sources include citrus fruits, apples, onions,red grapes and tea.

Apigenin (API): Anti-inflammatory, anti-cancer and cardioprotective as well as protective with obesity metabolic dysfunction and helpful during acute lung injuries. Food sources include a variety of fruits and vegetables including parsley, celery, and chamomile tea.

Genistein: Anti-inflammatory, anti-oxidant. Studies show benefits in cardiovascular disease as it improves blood flow, also known as a powerful antioxidant which is helpful during times of stress. Additionally, prolonging the life of endothelial cells. Sources include many soy-based foods such as tempeh, miso and natto, tofu, edamame, soy milk or soy yogurt.

Epigallocatechin-3-Gallate (EGCG): Another compound that shows cardiovascular endothelial benefits. Studies have shown benefits slowing down vascular aging, and cellular senescence at slow consistent doses such as daily green tea drinking yet during cancer, high doses appear to cut off blood to tumors. Sources include: green tea, onions, appleskin, and plums.

Emodin: Anti inflammatory in pneumonia illness and heart failure. Found in rhubarb.

Anthocyanins ACNs: ACNs give plants their red, purple, blue and black colors. Studies find help with blood sugar balance, cardiovascular support, neuroprotection and less fatty liver. Sources include: black elderberries, blackberries, blueberries, raspberries, strawberries, cherries, plums, pomegranates, grapes, red cabbage, red radishes, eggplants, purple cauliflower and tomatoes.

Ellagic Acid EA: Another natural pesticide as it has a tart, bitter flavor when insects consume a plant with this compound. Due to its antimicrobial property and rapid healing agent. Studies show benefits for neuroprotection, metabolic health and potentially slowing cancer growth. Sources include: pomegranates, raspberries, strawberries,cranberries, mushrooms, walnuts and pecans.

Sulforaphan SFN: Sulfur-rich plant compounds that are heat sensitive so best when consumed steamed or raw. Benefits include neuroprotection and chemoprotective. Sources include:cruciferous vegetables such as broccoli, cauliflower and kale.

Summary Key Points:

• Plants contain compounds that naturally address stress from the environment.

• When humans consume these plant compounds, we also benefit.

• Diets rich in phytochemicals have been shown to have lower blood pressure, stable blood sugar, less free radical damage that protects cells and improves disease outcomes.

• Meals and snacks should include a variety of fruits, vegetables, herbs, nuts and healthy oils to fight inflammation.

• Food sources are preferred over supplements as we still do not know how all these chemicals work together and may have added synergistic effects when consumed in a balanced whole food diet.

References

Saleh HA, Yousef MH, Abdelnaser A. The Anti-Inflammatory Properties of Phytochemicals and Their Effects on Epigenetic Mechanisms Involved in TLR4/NF-κB-Mediated Inflammation. Front Immunol. 2021 Mar 26;12:606069. doi: https://doi.org/10.3389/fimmu.2021.606069

Sehrawat A, Roy R, Pore SK, Hahm E-R, Samanta SK, Singh KB, et al. Mitochondrial dysfunction in cancer chemoprevention by phytochemicals from dietary and medicinal plants. Semin Cancer Biol (2017) 47:147–53.doi: https://doi.org/10.1016/j.semcancer.2016.11.009

Pérez-Jiménez J, Neveu V, Vos F, Scalbert A. Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. Eur J Clin Nutr. 2010 Nov;64 Suppl 3:S112-20. doi: https://doi.org/10.1038/ejcn.2010.221

Kumar A, P N, Kumar M, Jose A, Tomer V, Oz E, Proestos C, Zeng M, Elobeid T, K S, Oz F. Major Phytochemicals: Recent Advances in Health Benefits and Extraction Method. Molecules. 2023 Jan 16;28(2):887. https://doi.org/10.3390/molecules28020887