PNP NUTRITION BASICS: Lesson 6 - Phytonutrients: What They Are and Why We Need Them

What Are Phytonutrients?

Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plants. Unlike vitamins and minerals, phytonutrients are not essential for basic human survival, but they play a significant role in maintaining optimal health and preventing disease. These compounds are responsible for the vibrant colors, flavors, and aromas of fruits and vegetables. There are thousands of phytonutrients, each with unique properties and health benefits.

Why We Need Phytonutrients

Phytonutrients are crucial for their antioxidant properties, which help protect the body from oxidative stress caused by free radicals. Free radicals are unstable molecules that can damage cells, leading to chronic diseases such as cancer, heart disease, and neurodegenerative disorders. By neutralizing free radicals, phytonutrients reduce the risk of these diseases and promote overall health.

Additionally, phytonutrients have anti-inflammatory properties. Chronic inflammation is a root cause of many health issues, including arthritis, diabetes, and cardiovascular diseases. Consuming a diet rich in phytonutrients can help manage and reduce inflammation in the body.

Phytonutrients also support the immune system. Certain phytonutrients, such as flavonoids and carotenoids, have been shown to enhance immune function.  Immune function helps the body fight off infections and illnesses more effectively.

Furthermore, some phytonutrients, like glucosinolates found in cruciferous vegetables, have been linked to cancer prevention. These compounds can stimulate the body’s detoxification enzymes, inhibit cancer cell growth, and promote the elimination of carcinogens.

Best Sources of Phytonutrients

To reap the benefits of phytonutrients, it's essential to consume a varied diet rich in fruits, vegetables, whole grains, nuts, seeds, and legumes. Here are some of the best sources of phytonutrients:

Fruits and Vegetables: Brightly colored fruits and vegetables are some of the richest sources of phytonutrients. Berries (such as blueberries, strawberries, and raspberries), citrus fruits (like oranges and grapefruits), and dark leafy greens (such as spinach and kale) are particularly high in these beneficial compounds.

Cruciferous Vegetables: Vegetables like broccoli, brussel sprouts, cabbage, and cauliflower are rich in glucosinolates.

Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are excellent sources of phytonutrients.  

Whole Grains: Whole grains like quinoa, brown rice, and oats contain phytonutrients that contribute to better digestion, heart health, and blood sugar control.

Herbs and Spices: Many herbs and spices, such as turmeric, ginger, garlic, and oregano are loaded with phytonutrients that offer powerful anti-inflammatory and antioxidant benefits. However, it’s important to note that herbs and spices can often be contaminated with pesticides, heavy metals, or even mold, especially when imported from bulk suppliers with low oversight. For this reason, it's highly recommended to buy organic from a reputable source whose growing and processing practices you trust. Even better, homegrown herbs are easy to cultivate, offer a longer shelf life, and can be dried or frozen for year-round use, ensuring both quality and freshness.

Tea and Coffee: Both tea (especially green tea) and coffee are rich in polyphenols, a type of phytonutrient that provides powerful antioxidant effects. However, it's important to be selective about your source, coffee, in particular, is one of the most heavily sprayed crops and can also be contaminated with mold (mycotoxins), which may contribute to inflammation or other health issues over time. Whenever possible, choose organic, mold-tested, and sustainably sourced coffee and tea to maximize their health benefits without unwanted toxins.

Incorporating a wide variety of these foods into your daily diet can help ensure you get an ample supply of phytonutrients. Aim to include a rainbow of colors in your meals to maximize your intake of different types of phytonutrients and their unique health benefits. By doing so, you can enhance your overall well-being and reduce the risk of chronic diseases.