Nature’s Gift – Phytochemicals
If you have been reading about health lately, you have probably come across the term “phytochemical”. In honor of July’s National Blueberry Month, the following is a primer on this commonly used, but often confusing word. The confusion is justified…at last count there were several thousand different phytochemicals identified! There is still a lot we don’t know about these compounds that are naturally present in plant-based foods.

What we do know is that dietary phytochemicals are good for us. The polyphenols are the most abundant dietary subclasses including flavonoids (60% of all polyphenols) and phenolic acids (30% of total polyphenols). The concentration of polyphenols is influenced by the plant variety as well as environmental factors including geographic region, growing season, and storage. The estimated dietary intake of polyphenolic compounds varies widely.

The role of many phytochemicals in nature is to act as versatile protectors against the variety of harsh elements that a growing plant faces on an almost daily basis – ultraviolet rays, wind, rain, environmental pollutants etc. Research suggests that the many mechanisms that phytochemicals use to preserve and protect plants are transferred to the humans who eat them. Dietary phenolic intake, in particular, is associated with reduced risk of important chronic diseases and conditions including the big ones – heart disease, cancer, stroke, high blood pressure and maybe even improved brain function, bone health and diabetes.

Polyphenolic compounds also account for the color, flavor, taste and metabolic activity of plant-based foods. Deeply colored fruits and vegetables and the outer skins/peels of many plant foods are particularly rich sources. Grabbing a handful of blueberries is a great way to start increasing your intake of important phytochemicals. But don’t forget to include a variety of fruits and vegetables in your diet. The mixture of colors indicates the variety of phytochemicals your body will benefit from!