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To date, most of the nutritional fan fair has gone to macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals) because not having them in our diet actually causes us harm. This makes sense because macronutrients form the building blocks of our bodies and provide us with the calories we need; micronutrients are needed for growth, metabolism and other functions. But there’s a very important group of “non-essential” nutrients that we’ve overlooked until recently. They're called phytonutrients. Plants need them, and here are five reasons why we need them too:

1. They protect us from inflammation, the cause of all diseases
2. They shield us from aging and free radical damage
3. They help prevent cancer
4. They lower bad cholesterol
5. The defend us from infections

The Defenders: How Phytonutrients Protect Plants & People

So what are phytonutrients? As the name implies, they’re nutrients in plants (phyto=plant). They’re concentrated in the skin of many fruits and vegetables, and are responsible for their colour, hue, scent and flavour.  To a lesser extent, they are also found in grains and seeds. Examples of foods rich in these phytonutrients include:  tomatoes, green teas, red cabbage, broccoli, parsley, raspberry, garlic and so on.  

Plants produce phytonutrients to protect themselves from free radical damage caused by exposure to radiation, toxins and pollution. Free radicals are reactive molecules that can bind and damage proteins, cell membranes and genetic material.  Like plants, we are also susceptible to the damaging effects of our environment. As it turns out, phytonutrients can protect us too by helping to prevent and treat diseases.

Anti-inflammatory Effect

Salicylic acid, known as Aspirin® in the Pharmaceutical world, has a strong anti-inflammatory effect.  Since inflammation is the cause of all diseases, it’s important to reduce inflammation by eating more of these foods.  Salicylic acid is found in large amounts in plant-based foods including peppermint and licorice.  One study showed that organic foods have 6 times higher salicylic acid concentration than conventionally grown foods.

Anti-aging & Antioxidant Properties

Antioxidants are molecules found abundant in raw foods that can reduce harmful reactive oxygen molecules dramatically.  Without keeping these harmful molecules in check, damage can occur to genetic material and vascular tissues resulting in premature aging and disease like cancer and cardiovascular disease. 

Some common antioxidants are a group of orange-coloured carotenes, including alpha-carotenes from carrots and pumpkins, and beta-carotene from dark leafy greens and red, orange or yellow fruits.  The alpha-carotene, which is a precursor to vitamin A, is 10 times more powerful as an antioxidant then beta-carotene for its anti-carcinogenic effect.  Other carotenes  include the yellow-coloured xanthophylls like lutein from kale and romaine lettuce, and zeaxanthin from collard greens and arugula. The latter make up the carotenoids in the retina (part of the eye) that are responsible for absorbing damaging blue light and protecting against macular degeneration and cataracts.

Anti-Cancer Properties

Catechins are a phytonutrient found in cocoa and teas.  EGCG, a type of catechin found in green tea, can protect against DNA damage, and has been shown to reverse cancer.  Here’s a few more anti-cancer phytonutrients:

• Herperedin, slows the spread of cancer cells. It’s found in oranges and other citrus fruits.
• Tangeretin, slows the spread of cancer cells. It’s found in tangerines and is 36 times stronger than hesperidin.
• Limonene detoxifies carcinogens and can also promote cancer cell apoptosis by increasing the body’s ability to use a key antioxidant called glutathione. It’s found in oils of citrus, cherries and spearmint and is 45 times more anti-carcinogenic than herperedin.
• Curcumin, can prevent cancer and promote cancer cell death (apoptosis).It’s found commonly in turmeric spice.
• Sulforaphanes found in broccoli, cabbage, cauliflower and brussel sprouts cause cell cycle arrest and apoptosis in cancer cells.  It also increases the production of D-glucarolactone, which is significant inhibitor of breast cancer.

Cholesterol-lowering properties

High blood cholesterol is a factor in many cardiovascular diseases. Saponins, a phytonutrient found in legumes (think chickpeas and soybeans), maise and alfalfa, have the potential to reduce blood cholesterol. Genistein, a component of soybeans, parsley and grains, not only lowers bad (LDL) cholesterol levels, it can also improve good (HDL) cholesterol levels. 

Anti-Microbial Properties

Phytonutrients are great for protecting against infections caused by parasites, fungi and bacteria: organisms both plants and humans are constantly battling. Cinnamic acid, which is found in cinnamon oil, gives cinnamon its characteristic odour and flavour: it also has anti-bacterial, anti-fungal, anti-parasitic properties.  Allylic sulfides, which contribute to the strong odour of garlic and other lily family vegetables (think onions and leeks), protect against pests and bacteria.  In addition, the allicin found in these same foods can protect against ulcers by inhibiting the infection of the Helicobacter pylori bacteria, which is commonly found in the stomachs of those suffering from ulcers.  

Although they are currently considered “non-essential”, phytonutrients seem to truly be essential for sustaining healthy life.  Today, the accepted nutritional paradigm focuses on preventing outright deficiencies. When it shifts to one that emphasizes disease prevention through diet, the true importance of phytonutrients will be recognized.