A large number of phytochemicals have been identified in plant based foods – and they are linked with a number of health benefits.
Overview
Phytochemicals – ‘’A bioactive nonnutrient compound found in fruit, vegetables, grains and other plant foods’’
Our cells are constantly exposed to a number of oxidising agents, some of which are present in the food and water that we consume. These oxidising agents, remove electrons from molecules in our body – and when this happens it becomes a free radical. Once a free radical is created a chain reaction begins which leads to damage to cells, enzymes, and in the body – increasing our risk for non-communicable diseases & psychological disorders.
To prevent or slow down the problems induced by free radicals – antioxidants need to be consumed. Antioxidants – a substance that inhibits/stops the chain reaction
Plant foods contain a variety of antioxidant compounds (known as phytochemicals) that help to protect against damage and lower the rise of non-communicable and psychological disease.
Phytochemicals have an important role in the development of the plant, and they have been tested on animal and human cells – showing beneficial effects on preventing and treating non-communicable diseases (type 2 diabetes, cardiovascular disease, cancer, cataracts, Alzheimers disease etc.) & psychological disorders.
Role of phytochemical in the prevention of non-communicable diseases
Evidence has suggested that phytochemicals, whether that be a component of food, drink or supplements can prevent diseases like – cancer, cardiovascular disease, and Alzheimer’s.
E.g. Ascorbic acid, Vitamin C
Found in: citrus fruit (e.g. oranges), tomatoes, brussels sprouts, cauliflower, and broccoli. It was first recognised to be the cause of scurvy, and now recognised as an antioxidant – protecting the body from:
- Cancer.
Vitamin C can prevent free radical damage and neutralises some carcinogens. Experimental studies have observed that some cancer cells either do not grow or even shrink at high vitamin C concentrations. It has also been thought that supplementation of vitamin C can help to treat cancer by preventing tumour growth and spread.
2. Diabetes
In a large prospective study, individuals were followed for 12 years – and it was found that those with lower vitamin C levels, lower fruit and vegetable intake were more likely to have a increased risk of type 2 diabetes.
High blood sugar levels, a characteristic of Type 2 Diabetes can cause damage to the back of the eye, causing blindness (Diabetic Retinopathy). Vitamin C supplementation is thought to help to prevent this.
3. Cardiovascular Disease
A large study, where over 19 000 both men and women were followed up after 4 years – found that the risk of cardiovascular disease, in both men & women decreased with higher levels of vitamin C.
4. Alzheimer’s Disease
It is thought absorbic acid can influence DNA repair and oxidative damage which positively affects and prevents disease & disorders.
Phytochemicals in the prevention of depression
Both a serotonin receptor deficiency and dopamine deficiency have been associated with depression, so having carvacrol (found in oregano & thyme) may be beneficial as it has been shown to raise serotonin receptor & dopamine levels within the brain.
High levels of serotonin receptors has been noted in depressed individuals and suicide victims. Curcumin (found in turmeric spice) – has been to alter levels of serotonin receptors.
Glutamate levels are reported to be elevated in patients with depressive disorders. So taking L-Theanine (found in black tea, and mushrooms) may be beneficial – as it is a similar structure to glutamate & competes with it, binding to its glutamate receptors stopping glutamates function.
Phytochemicals in the exercise-induced muscle damage
Regular and moderate exercise induce a mild source of stress, causing the production of reactive oxygen species (ROS). Mild stints of exercise cause mild bursts of ROS which act as a signal responsible for generating pathways that lead to the induction of beneficial activities in human tissue.
However, when exercise bouts are too heavy (eg. exhaustive) or not followed by rest periods (overtraining) high levels of ROS and an increased activity of enzymatic antioxidants can lead to pathological conditions as muscle damage, oxidative stress, and inflammation. Biomarkers which show these consequences include – an increase in the activity of enzymes, lactic dehydrogenase (LDH) and creatine kinase (CK).
- Quercetin plus Vitamin C supplementation reduces CK production after treadmill exercise
- Catechin supplementation reduces the loss of muscle force, exercise-induced muscle damage, and reduces CK and LDH biomarkers.
- Caffeic acid may also protects against exercise-induced damages.
- The polyphenols found in dark chocoalte may also reduce exercise-induced oxidative stress biomarkers (plasma F2-isoprostane).
Conclusion
The evidence surrounding phytochemicals suggests that they are benefical in the prevention and treatment of non-communicable diseases, psychological disorders, and can help with the exercise induced problems on the body.
Research has indicated diets rich in phytochemicals help with treatment and prevention.
You can include phytochemicals in your diet by looking at the picture below, and identifying where you can source them from:
