Phytonutrient-Rich Vegetables: Superfoods for Wellness

Categories : Holistic nutrition
Tags : Alternative medicine

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Phytonutrients

The United States Department of Agriculture (USDA) defines phytonutrients as “certain organic components of plants, and these components are thought to promote human health.” (See USDA)

The term “phyto” is Greek for plant. Vegetables, fruits, nuts and grains are sources of phytonutrients. While the USDA claims that phytonutrients are not considered essential for human nutrition, emerging research shows promising wellness-promoting properties in phytonutrient-rich foods. The major classes of phytonutrients include polyphenols and carotenoids.

Sweet Potatoes

Tomato

Cabbage

Onions

Classes

Polyphenols and carotenoids are two phytonutrients with health-promoting properties. Broccoli, cabbage, onions and celery contain polyphenols. Polyphenols are antioxidants and are anti-inflammatory. According to the USDA, polyphenols may enhance immune response and cause cancer cells to die. There are no federal intake guidelines for foods that contain polyphenols. However, one cup of broccoli provides 100 percent of recommended daily allowance (RDA) for vitamin C and percentages for daily beta-carotene.

Carotenoids are deep red, yellow and orange fruits and vegetables. The USDA reports that more is known about this class of polyphenols than any other. Carotenoids act as antioxidants, protect against cancer, and slow aging. Carotenoids include beta-carotene (sweet potatoes), lutein (kale, spinach, turnip greens), alpha-carotene (carrots), and lycopene (tomatoes and grapefruit).

Vegetables

Broccoli, a cruciferous vegetable, has sufficient phytonutrients to be classed as a superfood. With more polyphenols than any other vegetable, except for beets and red onions, broccoli earns it’s title as a superfood. SuperFoods Rx reports that 1/2 cup of broccoli daily protects against cancer, especially cancers of the lung, stomach, colon, and rectum. The National Cancer Institute places broccoli at the top of its nutritional list. Studies continue into broccoli’s cancer-fighting properties.

Tomatoes also qualify as a superfood. With the carotenoids class of phytonutrients, tomatoes are healthful raw, cooked or processed. Technically not vegetables, tomatoes contain lycopene, which gives tomatoes their red color. Lycopene destroys free radicals, which can cause cancer. Eating cooked tomato products helps to protect skin from harmful sun rays.

Onions are another superfood. Onions contain flavonoids and sulfur-containing compounds. Onions may significantly reduce the risk of heart disease and the flavonoid, quercetin helps onions to be associated with a reduced risk of colon cancer. According to SuperFoods Rx, onions may lower the risk of cancer of the brain, esophagus, lung and stomach. Onions have anti-inflammatory compounds that can ease the inflammation of osteo- and rheumatoid arthritis. Shallots have more anti-oxidant properties of all onion varieties. Western Yellow (not sweet) onions have 11 times more flavonoids than the Western White variety.