The new buzz word in many areas of diet and nutrition is “phytonutrients”. This article takes a look at what these phytonutrients are, and examines why they are believed to be so beneficial.

Phytochemicals are a class of compounds that are found in the highly colored skins of various types of fruit and vegetables. Their nutritional properties are still under investigation and as a result no FDA guidelines are available regarding their health properties. For this reason some prefer to avoid calling them phytonutrients, since such a label would imply defined nutritional value. Nevertheless, numerous studies have suggested that these compounds are very likely to have valuable effects in terms of health. Additionally, no one is in any doubt regarding the foods that contain these compounds- they are needed for good nutrition and are recommended by all experts. What is still under investigation is the degree to which they are useful- how much they aid in combating certain diseases such as colon cancer, and how effectively the aid the immune system for example.
Any strongly colored fruit or vegetable will contain at least some level of phytochemicals. Tomatoes for instance are rich in a substance called lycopene. Research is ongoing, but many large scale studies have shown that consumption of lycopene is linked to a reduction in prostate cancer. One study, in which men consumed more than 10 servings per week, showed a lowered risk of 35% compared to those who consumed only 1.5 servings or fewer. Recently, lycopene has even been linked to reducing the skin's reaction to the sun- actually lessening sunburn! P

Flavonoids comprise yet another category. They are well-known as beneficial phytochemicals that act as antioxidants. Roaming oxygen atoms known as free radicals contain enough energy to damage our cells, but antioxidants combine with these oxygen atoms, thereby rendering them harmless. Lancet, a leading British medical journal, published a European study showing that Dutch men who consumed more than 30 mg of flavonoids per day had a 58% lower risk of heart disease compared to those who consumed only 19 mg or less. Flavonoids are part of a larger class that has similar properties. This larger group is called polyphenols. They are in foods such as apples, strawberries, blueberries, and more. Because of their phytochemicals, blueberries have been shown to aid in memory recall. Red wine also contains polyphenols and has long been known for its beneficial properties when consumed in moderation.

A study in the Journal of the American Medical Association has linked fruit and vegetable consumption to a decrease in the odds of stroke. In fact, for each additional consumption of three daily servings, subjects reduced their chances of ischemic and hemorrhagic stroke by 22%.
Considering all the benefits being discovered, do we get enough of these phytochemicals? The average American consumes 3.3 servings of vegetables daily. However, those containing phytochemicals are eaten in even smaller amounts- approximately 0.2 servings. What is more, 10% of the population eats less than one serving of vegetables per day.