Phytonutrients;. Their sources, Kinds and Their Potential Health Effects to Our Bodies

Some foods from which  phyto-nutrients are obtained

Phytonutrients.

Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals."Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs,virus, and other threats.

 Phytonutrients are what give the skins of fruits and vegetables their flavor, scent and color. They consist of a variety of naturally formed chemicals that protect plants from fungi, germs, virus  and other threats in nature. In short they are plants natural defense system against environmental damage.

Fruits whole grains,nuts, beans tea and vegetables contain phytonutrients.

Phytonutrients doesn't  play the role of vitamins and minerals that plant foods contain. in to our bodies but when we eat or drink phytonutrients, they help us prevent diseases and keep our bodies working properly.

There are more than 25,000 phytonutrients  found in plant foods. Here we are going to take a look at  six important phytonutrients and foods in which we can find them – as well as their potential health effects to our bodies.

              I.Carotenoids

            II.Ellagic acid

         III.Flavonoids

          IV.Resveratrol

            V.Glucosinolates

          VI.Phytoestrogens

Carotenoids

More than 600 carotenoids provide yellow, orange, and red colors in fruits and vegetables.

Carotenoids act as antioxidants in your body. This means they tackle harmful free radicals that damage tissues throughout your body.

The types of carotenoids that may have other health benefits include:

a.     Alpha – carotene

b.    beta-carotene

c.      beta - cryptoxanthin. 

d.    Lycopene. 

e.      Lutein and

f.       zeaxanthin. 

Alpha - carotene, beta-carotene, and beta - cryptoxanthin. Your body can convert all of these to vitamin A. This vitamin helps keep your immune system working properly, and it's needed for eye health. Yellow and orange foods like pumpkins and carrots are good sources of alpha- and beta-carotene.

These also contain beta - cryptoxanthin, as do sweet red peppers.

Lycopene. This gives red or pink color to: Tomatoes, Watermelon, and Pink grapefruit

Lycopene has been linked to a lower risk of prostate cancer.

Lutein and zeaxanthin. These may help protect you from cataracts and age-related macular degeneration, which are two types of eye problems.

Good sources of these phytonutrients are greens such as: Spinach, Kale, Collards

Ellagic Acid

Ellagic acid is found in a number of berries and other plant foods, especially:

a.                 Strawberries

b.                 Raspberries

c.                  Pomegranates

Ellagic acid may help protect against cancer through several different ways. For example, it may cause cancer cells to die. And it may help your liver neutralize cancer-causing chemicals in your system.

Flavonoids

A large number of phytonutrients fall into the flavonoid category. They are found in a variety of plant foods.

The types of flavonoids include:

a.                 Catechins. 

b.                 Hesperidin. 

c.                  Flavonols

Catechins. Green tea is a good source of catechins. The drink of catechins may help prevent certain types of cancer.

Hesperidin. Found in citrus fruits, this flavonoid works as an antioxidant. It can reduce inflammation in the body. It may also help reduce the risk of cancer.

Flavonols. Quercetin is a well-studied type of flavonol. It is found in: Apples, Berries Grapes, Onions

It might help reduce people's risk of asthma, certain types of cancer, and coronary heart disease.

Resveratrol

Resveratrol is found in: Grapes, Purple grape juice, Red wine

It acts as an antioxidant and anti-inflammatory.

Some research suggests that resveratrol might reduce the risk of heart disease and cancer. And it may help extend people's life span.

Glucosinolates

Glucosinolates: These are natural components of many pungent plants such as mustard, cabbage Cauliflower, Broccoli and horseradish.

 The pungency of those plants are due to mustard oils produced from glucosinolates when the plant material is chewed, cut or otherwise damaged Cruciferous vegetables contain vitamins, minerals, other nutrients  and chemicals known as glucosinolates.

Cruciferous vegetables are rich in nutrients, including several carotenoids (beta-carotene, lutein, zeaxanthin); vitamins C, E, and K; folate; and minerals. They also are a good fiber source.  

In addition, cruciferous vegetables contain a group of substances known as glucosinolates, which are sulfur-containing chemicals. These chemicals are responsible for the pungent aroma and bitter flavor of cruciferous vegetables.

During food preparation, chewing, and digestion, the glucosinolates in cruciferous vegetables are broken down to form biologically active compounds such as indoles, nitriles, thiocyanates, and isothiocyanates (1). Indole-3-carbinol (an indole) and sulforaphane (an isothiocyanate) have been most frequently examined for their anticancer effects.

Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach (2, 3). Studies in animals and experiments with cells grown in the laboratory have identified several potential ways in which these compounds may help prevent cancer:

They help protect cells from DNA damage, They help inactivate carcinogens,They have antiviral and antibacterial effects,They have anti-inflammatory effects,They induce cell death (apoptosis),They inhibit tumor blood vessel formation (angiogenesis) and tumor cell migration (needed for metastasis).

Studies in humans, however, have shown mixed results.

Phytoestrogens

Phytoestrogens are naturally occurring estrogenic compounds in a variety of plant foods such as beans, seeds, and grains. 

 Their chemical structure resembles estrogen.

Phytoestrogens acting as estrogen mimics may affect the production and/or the breakdown of estrogen by the body, as well as the levels of estrogen carried in the bloodstream.

These mimics can either have the same effects as estrogen or block estrogen's effects.  These compounds are generally weak estrogens, in comparison to real estrogen, synthetic estrogen (HRT), and xenoestrogens.

Anyone who is experiencing estrogen dominance problems will likely want to avoid phytoestrogens where possible as they will only contribute to the problem.

Women who do not have estrogen dominance issues and desire to supplement with estrogen due to lowered levels from menopause or hysterectomy may find consuming some phytoestrogens to be beneficial.

Which foods contain phytoestrogens?

More than 300 foods have been shown to contain phytoestrogens. The three chemical classes of phytoestrogens are Isoflavonoids, Lignans and Coumestans -

Isoflavonoids:- Isoflavonoid phytoestrogens are found in beans from the legume family; soybeans and soy products are the major dietary source of this type of phytoestrogens.  The isoflavonoid extracts from soy are known as genistin, diadzein, and glycitin.

Lignans: - Lignan phytoestrogens are found in high fiber foods such as cereal brans and beans; flaxseeds contain large amounts of lignans, but some studies say that it can have a positive effect on estrogen dominance. 

Coumestans: - Coumestan phytoestrogens are found in various beans such as split peas, pinto beans, and lima beans. Alfalfa and clover sprouts are the foods with the highest amounts of coumestans.

Following are some of the strongest phytoestrogen containing substances: Soy, Black Cohosh, Chasteberry, Dong Quai, Red Clover, Caffeine

What are the benefits of consuming phytoestrogens?

 It has already been shown that soya beans, with their ingredients genistein and daidzein from the isoflavonoid group, have protective effects on hormone-caused diseases.

 

Attention:

 Xenoestrogens and Phytoestrogens

We are constantly assaulted by estrogens in our environment from the food we eat and the chemicals we use.  Estrogen mimickers in the form of chemicals (xenoestrogens), and foods and plants (phytoestrogens), mimic the action of estrogen produced in cells and can alter hormonal activity.

It is important for all of us to be aware of the effects of estrogens in our 

environment. 

It should be of particular interest for anyone dealing with an estrogen dominance  condition such as uterine fibroid tumors, fibrocystic breasts, glandular dysfunction, hair loss, weight gain, and depression, to name just a few.

Evidence is steadily growing that xenoestrogens and other hormone mimicking substances are implicated in a wide range of human and wildlife health problems. 

Estrogen dominance from these environmental hormone disrupters are causing an imbalance of female hormones, creating a host of estrogen dominance symptoms.

Girls and boys are reaching puberty too early as a result of these disrupters.  

Additionally, xenoestrogens produce hormonal stimuli that contributes to inappropriate growth of mammary tissue cells, resulting in a problem society is calling “man boobs.” 

 Some theorize that estrogen dominance in men is contributing to hair loss, atherosclerosis, prostrate problems, lowered libido, and impotency. 

Xenoestrogens

Xeno literally means foreign, therefore xenoestrogens means foreign estrogens. Some of the 70,000 registered chemicals for use in the United States have hormonal effects in addition to toxic effects. 

The synergistic effects of exposure to many xenoestrogens are well documented, but largely unknown.  These substances can increase the estrogen load in the body over time, and are difficult to detoxify through the liver.

 This further compounds the problem of estrogen dominance. To gain a perspective on how much exposure of chemicals is occurring, the NIH's National Institute of Environmental Health Sciences and the Centers for Disease Control and Prevention have launched a study of blood and urine samples to determine the amount of exposure that Americans have to environmental estrogens. 

 The CDC will measure approximately 50 environmental estrogens in 200 persons to determine levels of exposure to the population.

Among the more familiar chemicals that will be tested for are: insecticides parathion and DDT and its metabolites; herbicides; fungicides; plant and fungal estrogens; and industrial chemicals such as cadmium, lead, mercury, PCBs and dioxins.

Byproducts of the plastic and pesticide industries—called organochlorines—are one of the largest sources of xenoestrogens.

These compounds, also used in dry cleaning, the bleaching of feminine hygiene products and the manufacture of plastics ranging from yogurt containers to baby bottles, have been shown to exert hormone-disrupting effects. What's more, organochlorines are known to accumulate in fatty human tissue and fluid such as breasts and breast milk.

 Caution dictates that women should try to eliminate these external estrogen sources through diet, supplements and lifestyle changes.

Plastics in our lives also expose us to the chemical bisphenol A, a breakdown product of polycarbonate, widely used in many plastics. 

Bisphenol A, found in the lining of many food cans and juice containers, escapes when polycarbonate is subjected to high temperatures.

The estrogenic effects of bisphenol A became clear when men working in the plastics industry developed breasts after chronically inhaling the chemical in dust.

Other bad news from scientists have suggested that environmental estrogens might be reducing sperm counts in men and causing breast cancer, fibroids and other reproductive diseases in women.

Xenoestrogens can be found in many of our meats and dairy products in the form of chemicals and growth hormones that are given to the animals. These can be quite powerful, and should be avoided where possible.

The information below makes suggestions to avoid substances that contain xenoestrogens. These substances can increase the estrogen load in the body.

• Avoid all pesticides, herbicides, and fungicides. Wash your food well to rid the pesticides. Bathe the washed food in a produce wash or ozonated water for 20 minutes before cooking.
• Have a good water filter for your source of water.
• Use only organic based whole foods when you can. Buy hormone free meats and dairy products where possible.
• Avoid plastic goods - they leach into the environment.
• Do not microwave food in plastic containers, and especially avoid the use of plastic wrap to cover food for microwaving.
• Use glass or ceramics whenever possible to store food.
• Do not leave plastic containers, especially your drinking water, in the sun.
• If a plastic water container has heated up significantly, throw it away - do not drink the water either.
• Don't use fabric softeners as it puts petrochemicals right on your skin.
• Use a simple laundry and dish detergent with less chemicals.
• Use organic soaps and toothpastes. Avoid fluoride.
• Avoid creams and cosmetics that have toxic chemicals and estrogenic ingredients such as parabens and stearal konium chloride. Switch to more natural products. Cheap brands usually have more toxic ingredients.
• Avoid nail polish and nail polish removers.
• Use only naturally based perfumes. Most perfumes are petrochemically based.
• Avoid surfactants found in many condoms and diaphragm gels.
• Avoid new carpet - it can give off noxious fumes.
• Avoid X-rays as much as possible.
• Be aware of noxious gas such as that from copiers and printers, carpets, fiberboards, etc. Computer monitors can emit a high level of electromagnetic force (EMF). Read about the Aulterra Neutralizer for preventing EMF damage.