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Phytonutrients in the diet

Apart from the major food principles like protein, carbohydrates and fats, large number of food items we consume consists of invaluable components in them known as phytonutrients or plant derived chemical substances. Although their caloric value is insignificant, inclusion in our diet in adequate levels is imperative since the potential benefits in terms of direct contribution to health promotion and disease prevention are enormous.

Changes in lifestyle and dietary patterns have resulted in modern world illnesses like coronary artery disease, diabetes, stroke, cancers etc, in higher frequency than ever before. Several research and experimental epidemiological studies have clearly suggested that the trends in disease pattern linked to the diet we consume. 

As a consequence, new interest has risen in the medicinal properties of food items like herbs, spices, vegetables and fruits. 

Health benefits of phyto-nutrients

Studies have found that certain chemicals other than nutritional principles in them have anti-mutagenic, free radical scavenging and immunity boosting functions, which help promote health and prevent diseases, over and above their nutritive value. 

Phytonutrients are present abundantly in the plant world. Examples include:-

1. Anti-oxidants, 

2. Phyto-sterols (plant sterols), 

3. Non-digestible carbohydrates such as tannins, pectin, cellulose, mucilage etc.., 

4. Natural acids, 

5. Enzymes and lecithin.

Studies suggest that cancers occur due to a series of mutational events occurring at cellular level triggered by free oxygen radicals and reactive oxygen species (ROS). These free radicals have ability to damage cell’s DNA, cell membrane and cellular protein structures like ion channels, receptors etc. Antioxidants by virtue of their reduction potentials can bind to oxidation radicals at these levels interrupt free radical injury by reversing or limiting the extent of damage. Several groups of antioxidants have been identified such as poly-phenolic flavonoids, anthocyanins, etc. Examples of certain anti-oxidants in fruits and vegetables include:-

• Carotenes in mangoes, carrots, spinach, oregano


• Lycopene in tomatoes, grapefruit, watermelons


• Resveratrol in grapes, berries, peanuts


• Anthocyanins in chokeberry, broccoli, kale etc


• Anti-oxidant vitamins like vitamin A, E and C in large number of herbs, vegetables and fruits.

Plant sterols also known as phyto-sterols constitute mainly beta-sitosterol, however differ in function than human sterols like cholesterol. They are poorly absorbed by humans and in the process, appear to block the absorption of dietary cholesterol as well; thus can help reduce blood LDL cholesterol levels.  Initial research studies have been found that experimental doses of plant sterols can be effective in countering the effects of testosterone mediated hypertrophy in prostate glands, thus minimize the risk of BPH and prostate cancer in men. Their effects in women, however, are found to be neutral or some beneficial effect on breast, uterine and ovarian receptors. 

The other phytochemicals include detoxifying agents like indoles, isothiocyanates, non- starch polysaccharides (NSP) or dietary fiber like gums, hemicelluloses, mucilage, pectin, tannins, and also alkaloids like caffeine and non protein amino acids. NSP or dietary fiber increase bulk of the food and helps prevent constipation by increasing gastro-intestinal transit time. They also bind to toxins in the food and helps protect the colon mucus membrane from cancers. In addition, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption, thus help lower serum LDL cholesterol levels.

In conclusion, phytonutrients provide crucial link between health and nutrition. A well balanced food that is rich in phytonutrients such as fresh fruits, herbs and vegetables can help minimize free radical and reactive oxygen species (ROS) mediated diseases.

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