What Are Phytonutrients?
These days we hear more and more about phytochemicals, those chemicals that occur naturally in plants. (Phyto comes from phuton, the Greek word for plant.) They can help eyesight and slow the aging process; lower cancer risks; and reduce threat of heart disease, LDL (the “lethal” cholesterol), and certain infections. These disease-fighting compounds work together with other substances in fruits, vegetables, nuts, and grains.
Flavonoids, antioxidants, phytosterols, and pectin are a few common phytochemicals. So, what are they and what might they do? Here’s a quick reference guide to some related terms.
Oxidation
Uses oxygen to break down organic materials. Not all oxidation processes are harmful. Some are necessary, for example, to help release energy from food. Decaying leaves and rusty metal are two familiar results of oxidation.
Antioxidants
Simply put, they act against oxidation. They also help counteract the effect of free radicals. While they can’t return damaged cells to their former state, they can help reduce further damage.
Free radicals
Unstable molecules that can interfere with the body’s natural immune systems. They can also cause abnormal cell growth or damage. Free radicals can occur as by-products of pollution.
Flavonoid
A type of antioxidant. Tests have shown that flavonoids help against buildup of plaque and LDL, and some heart disturbances. Quercetin is one flavonoid found in apples.
Phytosterols
Plant compounds that attach to the same receptor sites that cholesterols would use, thereby limiting the sites available to cholesterol molecules. It has been known since the early 1950s that phytosterols reduce cholesterol levels. The skin of a 100 g apple contains 12 mg of phytosterols.
Pectin
A soluble fibre which has been shown to help lower cholesterol, remove harmful toxins from the body, and stabilize blood sugar levels. Apples are rich in pectin fibre.
Polyphenols
Substances that occur naturally in plants. Research suggests they help combat cancer cells.
