Phytonutrients are chemicals in plants other than vitamins and minerals that provide extra health benefits for the body. There are several classes of phytonutrients; the major ones are carotenoids, polyphenols and isothiocyanates. Fish oil is rich in essential fatty acid omega-3 that performs multiple functions in the body and is crucial for optimal health. Both fish oil and phytonutrients play a role in disease prevention, acting as antioxidants, immunomodulators and anti-inflammatory, anti-aging and cancer-fighting agents.
Carotenoids
Carotenoids are fat-soluble pigments found in yellow and red-colored fruits and vegetables. Lycopene, lutein, zeaxanthin and beta-cryptoxanthin are examples of this phytonutrient. Lycopene is plentiful in watermelon, pink grapefruit, tomatoes and all tomato products. This substance is an antioxidant that protects cells and DNA from damage and may play a role in prostate cancer prevention. Lutein and zeaxanthin help to slow down macular degeneration, the leading cause of blindness in the United States. Green leafy vegetables are a rich source of both of these carotenoids. Beta-cryptoxanthin, a carotenoid found in red peppers, peaches and oranges, can reduce the risk for lung cancer in smokers.
Polyphenols
Polyphenols are another class of phytonutrients abundant in plant foods. Examples of polyphenols are: flavonoids in dark chocolate and other cocoa products, catechins in green tea, anthocyanins in purple fruits, vegetables and berries, and resveratrol in red wine. Green tea polyphenols, specifically EGCG or epigallocatechin gallate, are potent antioxidants and also have anti-cancer properties. Cocoa flavonoids that are plentiful in dark chocolate can help in lowering blood pressure in people with hypertension. Of note, because dark chocolate is also high in sugar, saturated fat and calories, you should eat it only in small amounts. Anthocyanins are pigments in blue-purple plants. Berries like blueberries, blackberries and grapes and fruits like pomegranate are an exceptionally rich source of this polyphenol. Anthocyanins can reduce inflammation, protect from atherosclerosis and act as antioxidants. Resveratrol is a phytonutrient in red wine implicated in cardio protection and cancer prevention.
Isothiocyanates
Isothiocyanates are sulfur-containing compounds found in cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, kale and cauliflower. Besides being a known detoxifying agent, this class of phytonutrients has also demonstrated strong chemopreventive properties.
Fish Oil
Fish oil is rich in omega-3 fatty acids that offer a wide range of health benefits. It can reduce chronic inflammation in the body, improve blood cholesterol, thin blood and protect from cancer. The best source of omega-3 is fatty fish like salmon, trout, sardines and herring. You need at least two to three servings of fish per week to achieve optimal benefits, according to the American Heart Association. People who don't like fish can take supplements containing 1 to 3 mg of fish oil high in omega-3 per day.
References
- "Acta Hortic."; Nutritional Interventions Against Age-Related Macular Degeneration; P.S. Bernstein; August 31 2009
- "Proceedings of the Japan Academy"; Green Tea Polyphenol Sensing; Hirofumi Tachibana; 2011
- "BMC Medicine"; Does Chocolate Reduce Blood Pressure? A Meta-Analysis; Karin Ried et al.; 2010
- "International Journal of Molecular Sciences"; Biological Activities of Polyphenols from Grapes; En-Qin Xia et al.; January 26 2010
- "International Journal of Molecular Sciences"; Flavanols and Anthocyanins in Cardiovascular Health: A Review of Current Evidence; Sonia de Pascual-Teresa et al.; March 29 2010
- "AAPS Journal"; Molecular Target of Dietary Phenethyl Isothiocyanate and Sulforathane for Cancer Chemoprevention; Ka Lung Cheung et al.; March 2010
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