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16 Lesser-Known Nutrients with Big Powers

16 Lesser-Known Nutrients with Big Powers

By Alyssa Ford, Experience Life

Many of us are well aware of macronutrients, such as carbohydrates, protein and fat, as well as micronutrients, such as the vitamins and minerals that are listed on FDA-regulated food labels. But too few of us are familiar with phytochemicals — plant-based micronutrients that offer many health benefits and may help ward off chronic diseases, such as cancer, diabetes, heart disease and stroke.

Prevent Disease with Phytonutrient Power

It’s a time-tested truth: Plant-based foods, such as fruits, vegetables, legumes, whole grains, nuts and seeds, are good for you. But researchers recently have discovered that plant molecules connect with human cells in striking ways. In other words, we’ve known they were good for you — just not this good.

“I don’t think there’s been this much excitement since vitamins and minerals were discovered more than 100 years ago,” says Beverly Clevidence, PhD, the research leader at the USDA-funded Food Components and Health Laboratory in Beltsville, Md.

The discoveries — partly because of the work of the Human Genome Project — are revolutionizing the way we think about food.

In the past 20 years, for example, researchers have discovered that carrots, kale and peanuts are not just plant tissues embedded with vitamins and minerals that are easily encapsulated in multivitamins. Rather, these plant tissues are made up of tens of thousands of phytochemicals (“phyto” is from the Greek phuton, meaning plant).

You’ve probably heard of a few phytochemicals without even knowing what they are. For example, lycopene is a powerful phytonutrient found in tomatoes that helps fight heart disease and a variety of cancers. And the phenols found in strawberries protect against cancer and autoimmune diseases, and help reverse nerve-cell aging. But there are tens of thousands of other phytochemicals about which most of us know nothing. Experts in the nutrition field are buzzing about these chemicals with tongue-twisting names like glucoraphanin, zeaxanthin and saponin.

 

Why Food Is Your Best Source

Eating a diet steeped in fruits, veggies, legumes and other plant-based foods is the best way to ensure you’re getting all the phytonutrients your body needs. While there are a growing number of phytonutrient supplements available, many experts warn consumers away from that option.

The big cautionary tale here is beta-carotene. In 1995, it was considered the ultimate panacea. “There was so much good research on beta-carotene,” says David Williams, PhD, a researcher at the Linus Pauling Institute at Oregon State University in Corvallis. “We were charting nice correlations between beta-carotene in the blood and lower cancer risk. Basically everybody just assumed that beta-carotene was chemo-protective.”

But to the shock of many in the scientific community, two major clinical trials in 1996 indicated that beta-carotene supplements were not only useless against cancer, but actually increased the risk of cancer in smokers.

“That was one of the first big disappointments, and it made people rethink the idea of going after individual phytochemicals,” says Williams.

27 Top Cancer-Fighting Foods

Mark Farnham, PhD, a plant geneticist who specializes in phytonutrient research at a USDA facility in Charleston, S.C., concurs that current scientific consensus is now leaning toward emphasizing whole foods, rather than supplements, because plant chemicals seem to interact with one another in powerful ways. “There seems to be a synergistic effect between the chemicals in food,” he explains, noting also that this synergy is very hard to study because plant-based whole foods contain so many different bioactive compounds that it would be almost impossible to separate and study the potential health benefits of individual phytochemicals.

Plus, each chemical seems to have its own quirks. The carote-noids in collard greens, sweet potatoes and tomatoes, for example, are best absorbed if they are chopped, puréed or cooked, and eaten with a little fat, such as olive oil. But the glucosinolates found in cruciferous vegetables are most effective when eaten in their raw state and thoroughly chewed, so the plant cell walls release more of the cancer-fighting chemical. “There’s really no useful rule, because they’re all unique,” says Clevidence.

So eat as many fruits, veggies and other plant-based foods as you can, and be sure to choose foods from all around the color wheel — from ripe red tomatoes to princely eggplant to vivid oranges.

“If on a daily basis you incorporate at least seven different colors, you are much more likely to get a wide variety of these nutrients that are healing, that prevent degenerative disease, and that will go to work on every tissue, cell and organ of the body,” says nutritionist Ann Louise Gittleman, PhD, coauthor of The Fat Flush Plan (McGraw-Hill, 2002).

And don’t be afraid to go exotic with your color choices. Unusually hued foods add intrigue to your plate, and researchers at Washington State University have found that those foods can yield health benefits as well. Their 2006 study showed that wildly colored spuds contained more phytonutrients than white-fleshed potatoes.

If you need more motivation to eat your veggies, start a vegetable plot, and then chow down on the fruits of your labor. A 1991 study published in the Journal of Nutrition Education found that vegetable gardeners ate significantly more eggplant, sweet and hot peppers, summer squashes, tomatoes, and herbs than did nongardeners.

It’s also a smart idea to avoid pesticide- and herbicide-drenched produce by going organic. Last year, Bland completed a survey of some 50 organics-related research reports and found that the vast majority of organic produce supported higher levels of phytonutrients.

If vegetables don’t usually appeal to you, consider taking just one vegetable-centered cooking class. It might make all the difference, according to a 2005 study in the Journal of Nutrition Education and Behavior. After all, what sounds better: Brussels sprouts, or roasted Brussels sprouts with pine nuts and marjoram?

Ultimately, if your strategy for good health has been limited to popping vitamins, consider what you’re missing: a smorgasbord of beneficial phytonutrients found in wonderful, whole, plant-based foods. Besides, real food has been through the most extensive laboratory experiment ever conducted — natural selection. There’s nothing that’s been proven to nourish our bodies quite so well.

Alyssa Ford is a Minneapolis-based writer and editor.

Related Links:
Ramp Up Your Phytonutrient Intake
What are Silver Foods

Read more: Diet & Nutrition, Eating for Health, General Health, Health, Heart & Vascular Disease

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Megan, selected from Experience Life

Experience Life magazine is an award-winning health and fitness publication that aims to empower people to live their best, most authentic lives, and challenges the conventions of hype, gimmicks and superficiality in favor of a discerning, whole-person perspective. Visit experiencelife.com to learn more and to sign up for the Experience Life newsletter, or to subscribe to the print or digital version.

473 comments

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3:51PM PDT on Oct 30, 2013

GREAT BREAKDOWN OF INFORMATION. TY

7:59AM PDT on Oct 13, 2013

Totally loved the information in this article. For those of us who don't have access to a full-scale farmer's market (and there are SO many now), just Google them for your area, even if you only have a sunny balcony, you can begin growing your own organic tomatoes, chives, etc. I experimented with growing the LadyBug tomato on my deck this year. 3 plants, 1 18" pot - 527 tasty, healthy, vine-ripened beauties. Also got 2 quarts of beans from the dwarf Hestia.

As we move forward in learning about plants, and nutrition, I bet we'll find out more and more that supplements, while keeping us going, can't hold a candle to what growing our own local foods can do for us. Now if we could just get homeowners' associations to quit punishing people who don't want lawns.

2:27AM PDT on Oct 9, 2013

Thank you :)

7:15AM PDT on Oct 8, 2013

Thanks, great article.

5:37AM PDT on Oct 8, 2013

Thanks for the article.

2:08AM PDT on Oct 7, 2013

thanks for interesting info. I must eat more tomatoes

10:12PM PDT on Oct 6, 2013

Thanks for posting this very valuable information!

11:02AM PDT on Oct 6, 2013

Thank you.

5:16AM PDT on Oct 6, 2013

Thanks

11:37PM PDT on Oct 5, 2013

Thank you for sharing!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

people are talking

No,, not for me... If I was ever stung by one,, I'd be dead in a minute....

You go, Vermont!

we must stop degrading the earth and fast.

Thanks for sharing.

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