NutritioN aNd HealtH iNfo SHeet Phytochemicals

Author(s): Heneman, Karrie; Zidenberg-Cherr, Sheri | Abstract: Phytochemicals are chemical compounds (including flavonoids, flavonols, and others) that scientists believe to be responsible for the disease-preventing effects of many foods. This publication is a quick introduction to these compounds and their benefits.

What are some examples of flavonoids and their food sources?What is the evidence that phytochemicals protect against disease?
Epidemiological studies suggest that consumption of a diet high in fruits and vegetables is associated with a reduced risk of chronic disease (5).Unfortunately, there is not yet enough evidence to support the concept that phytochemicals are responsible for these effects.Fruits and vegetables are important sources of a variety of beneficial agents including vitamins, minerals, fiber, and phytochemicals.More research is needed to fully explain the actions of phytochemical compounds in the human body (6).
Why is it important to eat a variety of plant-based foods?
Hundreds of phytochemical compounds, with several different biological functions, have been identified in plant-based foods.Therefore, consuming a variety of plantbased foods helps ensure that individuals receive the optimum benefits from the fruits and vegetables they eat (7).
What are the potential health benefits from some phytochemical compounds?neutralization of free radicals that cause cell damage ( 9) and protection against some cancers (10) What is the recommended intake of phytochemicals?
Due to the lack of food composition data and a true understanding of the absorption and metabolism of phytochemical compounds, the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes and Its Panel on Dietary Antioxidants and Related Compounds of the Food and Nutrition Board at the Institute of Medicine chose not to create a Dietary Reference Intake (DRI) for these compounds (11).Therefore, a recommended intake for phytochemicals does not currently exist.Today many health authorities such as the American Cancer Society and the American Heart Association recommend consuming a diet high in fruits and vegetables to ensure that an individual ingests an adequate amount of phytochemical compounds (12,13).

Should people take phytochemical supplements?
The long-term effects of pharmacological doses of phytochemicals on human health are not well understood and therefore supplementation is not recommended.Furthermore, the relationship between food and health is complex.By replacing foods with supple-ments, beneficial food components or important interactions between food components may be lost.Current evidence still supports the view that consumption of a balanced diet, high in a variety of fruits, vegetables, and whole grain foods, is associated with optimal health (6).

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