“I’m a neuronutritionist and I recommend these 6 types of foods to increase longevity and fight inflammation”

To learn more about this powerful plant nutrient and the best ways to find it in the foods we eat, we spoke with Melanie Murphy Richter, RDN, registered dietitian and neuronutritionist.

What are phytonutrients?

Phytonutrients (aka phytochemicals or antioxidants) are compounds found on the surface of plants that act as a protective barrier against external threats, such as bacteria, viruses and fungi. However, consuming phytonutrients may also provide protective benefits to humans.

“When humans consume phytonutrients in the form of fruits, vegetables, nuts, seeds and whole grains, they play a powerful role as antioxidants to help us fight damage caused by the environment, the oxidative stress, ultraviolet (UV) damage or even disease,” says Richter. . When you are heavily exposed to pollution, smoking, UV rays and stress, it can increase the number of free radicals in your body, which can lead to cell damage; This is called oxidative stress.

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According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrients has its own beneficial superpowers and can range from anti-inflammatory effects, to immune health benefits, to improved heart health, to potential cancer-fighting properties, and may also have a positive impact on digestive, skin and bone health,” she said. said. Luckily for us, phytonutrients exist naturally in many fruits and vegetables that we already eat regularly.

6 main types of phytonutrients

1. Flavonoids

According to Richter, flavonoids, especially flavonols, a subclass of flavonoids, are extremely beneficial for heart health. “Flavonoids can help lower blood pressure and cholesterol,” she says. Studies show that consuming foods rich in flavonoids, such as cocoa, apples, tea, citrus fruits and berries, can have a potentially detrimental effect on health. positive effect ¹on high blood pressure and endothelial dysfunction (constriction of blood flow).

Food sources: Berries, green tea, onions, cocoa, apples and oranges (and other citrus fruits)

2. Carotenoids

Carotenoids are another powerful phytonutrient that can support eye health ²and prevent eye diseases, says Richter. “It’s also what gives orange, red and yellow plant foods their bright color,” she adds. Research also shows a positive correlation between eating foods rich in carotenoids and cancer prevention³this is likely due to the presence of lutein and zeaxanthin, two powerful carotenoid pigments.

Food sources: Peppers, carrots, tomatoes and pumpkins

3. Polyphenols

Polyphenols contain powerful antioxidants that help reduce overall inflammation in the body. They can also support brain health ⁴and helps prevent certain types of neurodegenerative diseases by protecting against free radical damage. In fact, eating foods rich in polyphenols has even been linked to increased longevity.

Food sources: Dark chocolate, red wine, berries, pears and grapes

4. Phytosterols

According to Richter, phytosterols can help regulate cholesterol levels. “Phytosterols work strongly against unhealthy cholesterol levels, making them beneficial for the heart,” she says. A 2017 study showed that consume two grams of phytosterols per day⁵ can potentially help reduce low-density lipoprotein cholesterol (LDL cholesterol) by eight to 10 percent.

Food sources: Nuts, seeds and legumes

5. Phytoestrogens

Phytoestrogens are powerful hormone-balancing compounds. “When consumed, they can play the role of estrogen in the body, helping women to better regulate their cycles ⁶throughout their lives,” says Richter.

Food sources: Flaxseeds, edamame, tofu and some whole grains like barley

6. Glucosinolates

“Glucosinolates are wonderful detoxifiers. They can help eliminate harmful substances present in the body and potentially reduce the risk of cancer⁷“, says Richter. In fact, they are considered one of the best foods for colon health.

“Broccoli, cauliflower, Brussels sprouts, kale and other cruciferous vegetables contain compounds called glucosinolates, which are broken down into biologically active compounds that inhibit the development of colon cancer cells,” registered dietitian and coach in Oncology Nichole Andrews, RDN. , previously shared with Well+Good.

Food sources: Cruciferous vegetables like cauliflower, broccoli, cabbage, and kale

FAQs

Are phytonutrients and antioxidants the same thing?

Although phytonutrients and antioxidants are very similar in many ways, they are not exactly the same. “Many phytonutrients like flavonoids and carotenoids, for example, have antioxidant properties whereby they can help neutralize free radicals and oxidative damage in the body,” says Richter. However, these two compounds are different in that phytonutrients are found exclusively in plant-based foods, whereas antioxidants can also be found in non-plant sources.

Which food contains the most phytonutrients?

Colorful fruits and vegetables generally contain the highest concentration of antioxidant-rich phytonutrients, says Richter. In fact, it’s the phytonutrients that give these foods their vibrant coloring and pigment, a telltale sign of their high antioxidant properties.

However, to reap the benefits of phytonutrients, Richter says it’s essential to consume these brightly colored plants in their entirety. “Make sure you eat these foods with their skins on, because the greatest amount is in the skin of these foods,” she says.

That said, brightly colored fruits and vegetables aren’t the only ones that contain phytonutrients. Richter says nuts, seeds, legumes, and even chocolate (!) and certain types of tea are also great sources of phytonutrients.

How many phytonutrient-rich foods should you eat daily?

Although Richter points out that there are currently no set recommendations for amounts of phytonutrients to consume daily, she says it’s best to try to eat as many phytonutrient-rich foods as possible for overall system support. immune and health. “You can achieve this by consciously choosing a more plant-based diet and focusing on eating a variety of different foods every day,” she says.

However, this is not surprising, given that consuming a wide range of plants is often considered the cornerstone of longevity. “The healthiest diets focus on eating a variety of different types of foods every day,” agrees Richter. By incorporating these six main types of phytonutrients into your daily routine, you are better able to provide different benefits to the body. “The more variety we consume, the better our health benefits,” says Richter.