Protective Phytonutrients - The Top 10

The focus in nutritional research is tending to move away from vitamins and minerals to lesser known plant compounds. The reason for this shift is that, for at least the past 50 years, extensive research has failed to show that vitamin supplements help to prevent degenerative diseases such as cancer, heart disease, Alzheimer's (and other neurodegenerative diseases), diabetes and other chronic illnesses.

In fact contemporary research has demonstrated that those who take vitamins on a regular basis are at a greater risk for certain cancers and other diseases!

Somewhat paradoxically research that shows conclusively that people who eat diets that are rich in vitamin containing fruit and vegetables are protected against these very same diseases.

We are therefore obliged to draw the obvious conclusion that, if vitamins are not the components of fruit and vegetables that protect against degenerative diseases, there must be other compounds in these foods that do so.

This is the primary reason why researchers have been looking for those nutrients, other than vitamins, that are responsible for the benefits of eating a diet rich in spices, fruit and vegetables.

Here are 10 of those most researched phytonutrients:

1. CURCUMIN: Found primarily in turmeric, this important natural antioxidant also occurs in related spices such as ginger. It is probably the most researched of all plant nutrients and it is one of the most important natural compounds that we can use in the fight against cancers of the breast, bladder, stomach, uterus and cervix.

When measured against other phytonutrients, curcumin exhibits at least a ten times greater chemoprotective potency against cancer than its closest rivals. Curcumin also exhibits outstanding properties as an anti-Alzheimer's agent.

2. SUPHORAPHANE: High concentrations are found in mustard and related brassica plants such as broccoli. Sulforaphane not only has potent anti-cancer activity but also protects against inflammatory conditions of the respiratory tract such as asthma, chronic pulmonary disease and sinusitis. It works directly as an anticancer agent but also stimulates the production of the body's own antioxidant enzymes.

3. SALICYLATES are a group of phytonutrients to which common aspirin and wintergreen belong. They are found in abundance in most spices, many types of fruit and some vegetables. These naturally occurring compounds have strong anti-inflammatory and anti-oxidative properties. As inflammation and oxidative stress (free radical damage) are at the root of most degenerative diseases it is not surprising that salicylates help prevent Alzheimer's disease, cancer and heart disease.

4. EPIGALLO-CATECHIN-GALLATE: Unique to green tea this phytonutrient protects against cancer of the breast and other cancers. It also helps to control obesity by reducing the appetite, inhibiting fat absorption, increasing metabolic rate and opposing fat deposition.

5. PIPERINE is an antioxidant unique to black pepper. It is especially valuable as it increases the bioavailability of other important phytonutrients. Piperine boosts the activity of biochemically active compounds contained in green tea, curcumin and a variety of other spices by up to several hundred percent. By increasing the bioavailability of other anti-tumourigenic phytonutrients, black pepper dramatically increases their potency and effectiveness against cancer and other diseases.

6. CARNOSIC ACID: is an antioxidant compound found in the common spices, rosemary and sage. It is attracting a lot of scientific attention because of the ways in which it protects the brain against neurodegenerative conditions such as Alzheimer's disease.

Carnosic acid crosses the blood-brain barrier where it protects the brain against free radical damage. It also boosts the production of glutathione, one of the most important antioxidants produced by the brain itself.

Carnosic acid also increases blood flow to the brain. Age-related diminished blood flow to the brain is an important contributing factor in the development of Alzheimer's and other neurodegenerative diseases.

7. PROANTHOCYANIDINS are powerful antioxidants that occur in a number of plant foods including some spices. They cross the blood-brain barrier thus protecting the brain against oxidative stress. They also maintain the elasticity of connective tissue and strengthen the immune system.

8. QUERCETIN is an extremely beneficial antioxidant phytonutrient found in many spices and other foods such as apples. Quercetin has been found to maintain normal cognitive function and protect against influenza and other viral infections in individuals who are in a state of oxidative stress.

9. ISOFLAVONES: Genistein and daidzein are the two most important isoflavones and are found primarily in soy products. They help protect against several cancers, osteoporosis and Alzheimer's disease.

10.PHYTOSTEROLS are antioxidant plant fats. They boost the immune system, are very useful in preventing colds and flu and show promise in the treatment of HIV/AIDS and cancer.

It is interesting to note that most of these nutrients are found in significant quantities in spices.

This research should convince us that we need to move away from taking a daily multivitamin supplement to one containing a wide range of bioactive plant compounds.

We should aim to eat a plant-rich diet with and take a spice supplement - preferably one that does not contain concentrated extracts.