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Phytonutrients

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Role of Phytonutrients in Good Nutrition

The term "phytonutrient" is applied to those plant compounds that promote better health, although they are not absolutely essential to human health.
The crucial role of fresh, whole plants in human nutrition is undisputed.

  • Worldwide research has confirmed that diets rich in plants can lead to optimal health.
  • Scientists know that plants improve health at least partially because of the thousands of plant chemicals or compounds (phytonutrients) supplied in a plant-rich diet.

Key Functions

Different plant varieties produce different kinds of phytonutrients.
  • The level of phytonutrients within any given plant varies, depending on the species of plant, the soil conditions and many other environmental factors.
  • Unlike vitamins and minerals, phytonutrients are not classified as essential; yet they appear to have many benefits for our overall health, both in general and for specific conditions.

Food Sources

Plant-based food sources, including brightly-colored fruits and vegetables
  • Think "color," because different phytonutrients exist in fruits and vegetables of varying colors.


Usage

No specific recommendations exist at this time for most or all phytonutrients. A general recommendation is to consume five different-colored fruits and vegetables daily to benefit from a variety of many different phytonutrients.

Safety Evidence

No standard levels of phytonutrient intake have been established; therefore, no over-consumption levels have been published by leading health authorities.


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Omega Fatty Acids

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Role of Omega Fatty Acids in Good Nutrition

Omega-3s are termed essential fatty acids (EFAs) because they are critical for good health. Since the body cannot make them on its own, omega-3s must be obtained from food.

Key Functions

  • Reduce hypertension. Studies of large groups of people have found that the consumption of omega-3 fatty acids may aid in lowering overall blood pressure level.
  • Improve heart health. Omega-3 fatty acids may play a part in keeping cholesterol levels low, stabilizing irregular heartbeat (arrhythmia), and reducing blood pressure.
  • Protecting the heart. Researchers now believe that alpha-linolenic acid (ALA), one of the omega-3s, may be particularly beneficial in protecting against heart and blood vessel disease, and for lowering cholesterol and triglyceride levels.

Food Sources

Key omega-3 fatty acids include eicosapentaenoic acid (EPA), docosahexanoic acid (DHA), and alpha-lineolenic acid (ALA). EPAs and DHAs are found in oily cold-water fish such as tuna, salmon, and mackerel, as well as fresh seaweed. ALAs are found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils.


Usage

There is no established recommended daily intake for omega-3s, but a healthy diet containing significant amounts of foods rich in this essential fatty acid is recommended.
Omega-3 fatty acids are very safe to consume. However, most experts recommend limiting fish consumption to two to three servings weekly because so many fish may be tainted with mercury and other contaminants. Fish oil capsules do not usually present this same risk.

Safety Evidence

There are no known side effects associated with increasing your intake of omega-3 fatty acids through foods, although fish oil capsules do pose the risk of a "burp" factor – a harmless, sometimes unpleasant, fishy aftertaste that occurs with some brands of fish oil capsules.


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Selenium

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Role of Selenium in Good Nutrition

Selenium is a powerful antioxidant. It works synergistically with vitamin E, meaning that both are more powerful when they are taken together.

Key Functions

  • Selenium helps to activate antioxidant enzymes such as glutathione peroxidase, which neutralizes potentially harmful free radicals.
  • Selenium is needed for healthy muscles, including the heart.
  • Selenium also plays a role in maintaining healthy eyesight, skin and hair.

Food Sources

Seafood, meats and grains
  • The actual content of selenium in whole grains depends on how much selenium is in the soil where the grains were grown.

Usage

Check with your local market for the recommended daily intake of selenium.

Safety Evidence

Elderly people, smokers, vegetarians and vegans, and pregnant or lactating women may need slightly higher amounts of selenium.


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Magnesium

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Role of Magnesium in Good Nutrition
Magnesium is essential for every biochemical process that takes place within the body.

Key Functions

  • Magnesium is vital for turning food into energy for the body, as well as helping in the release of insulin, which regulates blood sugar levels.
  • Magnesium helps to repair and maintain body cells.
  • Magnesium controls the movement of calcium in and out of cells. It is important for strong bones and teeth.

Food Sources

Milk and dairy foods, nuts, peanut butter, cheddar cheese, and whitefish
  • The magnesium content of plants varies considerably with how much magnesium is in the soil where the plants are grown.
  • Much of the magnesium content in food is lost during processing – milling removes approximately 59% of the magnesium from whole wheat.
  • Cooking foods in water also causes magnesium to leach out during the cooking process.


Usage

Check with your local market for the recommended daily intake of magnesium.

Safety Evidence

Women and people who consume alcohol regularly may benefit from adequate levels of magnesium.


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Iron

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Role of Iron in Good Nutrition

Iron is essential for life. It is a component of hemoglobin, the red pigment in blood that transports oxygen to the cells and removes carbon dioxide from the cells.

Key Functions

  • Iron is a vital component of red blood cells.
  • Iron plays a role in the production and release of energy in the body.

Food Sources

Fortified cereals, liver, dried fruit, sardines, parsley, and watercress
  • Boiling vegetables can reduce the iron content by 20%.
  • Caffeine interferes with the iron absorption in the body. Avoid drinking caffeine along with iron-rich foods or supplements.
Absorbability of iron from foods varies widely:
  • The "organic" iron found in red meats is considered the most absorbable (10 - 30%).
  • Plants contain "inorganic" iron, of which only 2 - 10% is absorbed in the digestive tract.


Usage

Check with your local market for the recommended daily intake of iron.

Safety Evidence

Women are usually at a higher risk of iron deficiency because of blood loss through monthly menstrual cycles.
  • Iron is one of the top six nutrients that are found to be commonly deficient in people globally.
  • Iron requirements increase for pregnant women, who produce more red blood cells to supply the growing fetus with oxygen and nourishment.


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