Creating the wellness diet (4)

The role of phytonutrients in wellness 

The role of phytonutrients in prevention of diseases and maintaining the health of man cannot be underestimated. These phytonutrients, also referred to as phytochemicals, are originally plant chemicals, which protect the plants against insects, bacteria, fungi and UV radiation.

They give colour, peculiar smell and taste to the different parts of the plants such as the fruits (dried or fresh), the leaves, the stem, tubers, flowers etc. With these, the plants are able to destroy or keep attackers at bay. In the human body, the phytonutrients function either as antioxidants, anti-inflammatory agents or immune system boosters.

They also act as detoxifiers of foreign substances, especially in the liver where they also support a healthy liver. From these it is clear that the phytonutrients play significant preventative roles in the body.

They may also improve the health status of individuals in certain of the chronic degenerative diseases and some actually have played curative roles. Identifying sources of phytonutrients Generally speaking, phytonutrients are components of vegetables, fruits, whole grains, nuts, seeds, beans (legumes), herbs and spices.

Phytonutrient-rich sources can also be identified by the colour, which is conferred on them by the pigments which contain the phytochemicals. For example, the green colour of leaves come from the chlorophyll that is predominantly found in them. The orange/yellow colour of carrots, papaya (paw paw), watermelon and winter squash come from beta-carotene.

Blue/purple foods such as blue berries, black berries, red cabbage are so because of the flavonoids in them. There are also the pink/red colour of fruits and veggies such as tomatoes, water melon and guava which are coloured by lycopene.

There are some other foods that may not be identified by these striking colours, they appear almost white but have peculiar smell and taste.

Commonly, these are the sulphur-containing phytonutrients found in garlic and onions. Types of phytonutrients and their benefits in the body Carotenoids These are found in the yellow, orange and red vegetables and fruits. Common carotenoids are alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin.

Together, they prevent such conditions as heart disease, glaucoma, cataract and macular degeneration. They also have antioxidant properties, they boost the immune system, and prevent cancer of the prostate gland and benign prostatic hypertrophy (BPH).

Flavonoids and their plant sources Flavonols, (example quercetin, kaempferol, querctagetin etc), found in apples, broccoli, green and black tea, blue berry, kale, tomato and yellow onions.

Flavones, (eg. luteolin, tangeretin etc), celery, parsley and pepper. Flavanones, (eg. navigenin), citrus fruit juices. Flavanols in cocoa and cocoa beverages, dark chocolate.

Others are proanthocyanidins or catechins in apricot, cherry, beans, chocolate, cocoa beverages, grapes, green tea, black tea, peach, red wine and black berry.

Isoflavones found in soy products such as beans, flower, cheese and Tofu. Finally, there is the anthocyanins in black berry, black currants, black grape, plum, red cabbage, red wine and strawberry. The flavonoids are a powerful group of phytochemicals that have a lot of health benefits in the human body.

They prevent atherosclerosis by inhibiting the expression of the vascular cell adhesion molecule in the endothelial cells that line the inner layer of the blood vessel and by decreasing inflammation directly.

They increase endothelial nitric oxide function. Nitric oxide relaxes the smooth muscle on the wall of the artery by increasing the activity of nitric oxide synthase, the enzyme that catalyses the production of nitric oxide.

This results in vasodilatation, which reduces the risk of hypertension and other cardiovascular diseases. Furthermore, flavonoids decrease platelet aggregation.

This is the first step in the formation of thrombus. A thrombus that detaches from the wall of the blood vessel becomes known as an embolus, which can occlude a coronary or cerebral artery.

This could result in a heart attack or stroke. Also, flavonoids are antioxidants and are effective in scavenging free radicals and preventing cell damage by oxidative stress.

They prevent chronic degenerative diseases such as cancer. Glucosinolates Glucosinolates are sulphur-containing compounds, which have a pungent aroma and a spicey taste.

This pungent aroma comes from mustard oils released from glucosinolates when myrosinase acts upon it. In other words, when the plant is intact, you may not perceive the pungent aroma, until it is cut or chewed.

Types and sources of glucosinolates They include isothiocyanates, oxazolidine-2-thione, nitriles, thiocyanate ions and indole products. They are predominantly found in cruciferous vegetables which include Brussels sprouts, broccoli, cabbage, cauliflower, Chinese cabbage, horse radish, mustard seed, rapeseed and water cress.