Abstract
Plants naturally contain thousands of bioactive compounds that can benefit your health. Science calls these compounds “phytochemicals,” which simply means “plant chemicals.” You may think chemicals are created in a laboratory, but plants make phytochemicals naturally. Many of these “plant chemicals” are part of the plants’ natural defense and nutrition systems. They can also help people.
You can put these natural powerhouses to work for you by eating a variety of plant foods as part of a balanced diet. That means choosing daily from vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, and spices. This fact sheet contains information and tips to help you do just that.
What Is the Difference Between Macronutrients, Micronutrients, and Phytochemicals?
Macronutrients are the major food components that produce energy for the body. These major nutrients are carbohydrates, fats, and proteins. These are needed in large amounts by the body.
Micronutrients are also necessary for good nutrition and good health. But they do not provide energy. Vitamins and minerals are needed in smaller or “micro” amounts by the body and may come from plant or animal sources.
Phytochemicals are bioactive compounds found in plant foods that may provide health benefits. Technically they are not nutrients. Emerging research suggests many phytochemicals can be helpful in maintaining health.
What Phytochemicals Provide Health Benefits? How Do They Work? How Can You Get Enough?
There are thousands of phytochemicals. For example, flavonoids and carotenoids are pigments that give fruits and vegetables their bright colors and also form a defense system. Research suggests that these bioactive compounds work best in combination with other nutrients. That is the way they exist in whole foods.
That is why it is best to eat a variety of plant foods in a balanced diet. That way you get a variety of phytochemicals. Many compounds, for example, are powerful antioxidants. Antioxidants help prevent free radical damage to the body’s cells. Other compounds help fight chronic inflammation, which plays a role in many chronic diseases.
Thus, eating a variety of foods rich in phytochemicals may help prevent or lower your risk of many chronic diseases. To date, research has not shown that supplements provide the same benefits as provided by foods.
Tips for Eating More Foods Rich in Healthful Phytochemicals
Since eating a variety of whole foods helps provide beneficial intakes of phytochemicals, here are some tips for specific foods and food groups.
Select orange, yellow, and green for carotene. Sweet potatoes, carrots, cantaloupe melons, mangos, and apricots are rich sources of beta-carotene. Beta-carotene is a strong antioxidant that may help prevent heart disease and some cancers. Dark green vegetables are also a good source of beta-carotene. Rich sources include broccoli, leafy greens, and bell peppers. Aim for 1 to 2 servings daily.
Choose red tomatoes for lycopene. Tomatoes are the primary source of lycopene in the American diet. Lycopene is another strong antioxidant. Heating or cooking tomatoes, as for tomato sauce or canned tomatoes, helps makes the lycopene in the tomato tissues more accessible. Include tomato foods at least twice weekly.
Pick orange and green for lutein. Oranges, orange peppers, squash, broccoli, spinach, and kale are good sources of lutein. Lutein helps promote eye health among other antioxidant benefits. Foods with carotene also cover this category.
Enjoy blue, purple, and red berries and fruit for phenols. Phenols help fight inflammation and oxidation in the body’s cells. Blueberries, black and red raspberries, strawberries, cherries, and grapes are great choices with meals, for dessert, for a snack. Aim for 1/2 cup a day.
Crunch nuts and seeds for plant sterols and stanols. These compounds may help protect heart health and lower cholesterol. Eating a handful a day can improve your intake.
Sip tea for catechins and flavonoids. Black tea, oolong tea, white tea, and green tea are all good sources of antioxidant flavonoids. Green tea is particularly high in catechins. These are flavonoids that may help reduce body fat.
Cook with olive oil and canola oil for omega-3 fatty acids. These healthy fats and other bioactive compounds may help promote heart health and lower cholesterol. When used to prepare foods with fat-soluble carotenes, they can make these compounds more available to the body’s use. Aim for 1 to 2 tablespoons a day.
Go with whole grain foods for fiber and more. Whole grain foods—wheat, rice, oats, rye, barley, quinoa—provide dietary fiber as well as other bioactive compounds. Choose whole grain for half to two thirds of your servings of bread, pasta, cereal, rice, and other whole grains.
Flavor foods with herbs and spices. Parsley, sage, rosemary, and thyme—and do not forget oregano and basil—have many different bioactive compounds. Plus they add great flavor to food. Cumin and turmeric are flavorful spices in chili, Mexican, and Indian dishes. And these spices appear to help lower oxidative stress and promote cognitive health.
Adopt an Eating Pattern That Helps You Eat More Fruits, Vegetables, and Other Plant Foods
Eating patterns such as the Mediterranean diet or the DASH Diet (Dietary Approaches to Stop Hypertension) are rich in a variety of plant foods. They are also easy to follow and tasty!
For tips on starting the Mediterranean diet, see information from the Mayo Clinic (http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801) and a tip sheet from eatright.org (http://www.eatright.org/resource/food/planning-and-prep/recipes/make-it-mediterranean)
You can find information on the DASH diet on the official website from the National Heart Lung and Blood Institute (NHLBI) (http://www.nhlbi.nih.gov/health/health-topics/topics/dash)
For personal guidance, consult with a registered dietitian nutritionist. You can find one in your area on eatright.org, the website of the Academy of Nutrition and Dietetics.
Recommendation From My Health Care Provider.
Footnotes
Science of Choices Fact Sheets are sponsored by the ConAgra Foods Science Institute. This handout is from your health care provider and provides a general overview that may not apply to everyone. Be sure to discuss how to use this information with your health care provider.