What are phytonutrients and how does eating 30 plants a week help me get them?
You might have heard the hype about phytonutrients and polyphenols? You’ll find them in plant based foods including fruits, vegetables, whole grains, nuts, and legumes. The phytonutrients include subcategories of carotenoids, flavonoids, polyphenols, and glucosinolates.
The hype says they have anti-inflammatory properties, and have been linked to a reduced risk of chronic diseases such as heart disease, diabetes, and cancer.
If you’re looking for all the references, check this paper by Williamson (2017) that does a great job of explaining the science on this matter.
What are phytonutrients and how do they help… plants!
Phytonutrients are natural compounds produced by plants that are not essential for their survival. Instead, they provide several other benefits:
Antioxidant properties
Many phytonutrients, such as carotenoids, flavonoids, and phenolic acids, help neutralize free radicals that can cause damage to the plant cells, especially under extreme circumstances, such as during drought, when it’s really hot or cold, or when UV radiation is high.
Anti-microbial properties
Some phytonutrients, such as tannins and alkaloids, help protect the plant from pathogens, such as bacteria, fungi, and viruses.
Pest repellent properties
Some phytonutrients act as natural repellents against insects and animals. For example, terpenes, a class of phytonutrients, can produce strong scents that repel insects. (Conversely, some phytonutrients actually attract insects that help spread their pollen.)
UV protection
It’s not just humans that need UV protection. Some phytonutrients, such as anthocyanins, can absorb UV light and protect the plant from damage.
Enough with the plant chat! What are the benefits for humans?
Phytonutrients are not only beneficial for plants. They also provide several health benefits to humans.
Research suggests that certain phytonutrients, such as flavonoids, may have anti-inflammatory and antioxidant properties that can help reduce the risk of chronic diseases, such as heart disease, diabetes, and cancer.
Other phytonutrients, such as glucosinolates found in cruciferous vegetables like broccoli and kale, have been linked to a reduced risk of certain types of cancer.
Carotenoids, such as beta-carotene found in carrots and sweet potatoes, are important for maintaining healthy vision and immune function.
Why 30 plants and how do I get there?
Researchers at the American Gut Project found that people who ate more than 30 different plant foods each week had a more diverse gut microbiome compared with those who ate 10 or fewer.
Phytonutrients found in plant-based foods can act as prebiotics, which are compounds that provide food and support the growth of beneficial bacteria in the gut.
Phytonutrients can also have anti-inflammatory effects in the gut, which can help to reduce inflammation and support gut health. Inflammation in the gut has been linked to a range of health conditions, including inflammatory bowel disease and colon cancer.
Some phytonutrients have been shown to have direct antimicrobial effects against harmful bacteria in the gut. For example, compounds called flavonoids found in fruits and vegetables have been shown to inhibit the growth of harmful bacteria such as Escherichia coli and Salmonella.
This means that if you aim for 30 different plants a week, the chances are that you’ll get all the helpful phytonutrients you need while supporting your gut health at the same time.
If you’d like help reaching 30 plants a week, try the Earthy30 challenge!
Further scientific reading
The majority of studies in this area are epidemiologic in nature. This means that you identify a group of people (who in this instance might have a certain diet) and compare their traits to a different group of people.
These studies make it hard to pin the effects of a certain phytonutrient on a certain health benefit, however, the combined data suggest that a diet richer in plants is associated with better health outcomes than those without.
Research papers
The Role of Polyphenols in Modern Nutrition
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Plant Foods, Antioxidant Biomarkers, and the Risk of Cardiovascular Disease, Cancer, and Mortality: A Review of the Evidence
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Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis
