How to stay ‘Phyting’ fit this winter
With so many cold and flu bugs around it's hard to know the best way to try to avoid them. Phytochemicals could be the answer.
During the first half of the 20th century diseases such as scurvy and rickets were common. Until that is, they were wiped out by the discovery of vitamins and minerals. Now, scientists are uncovering a wealth of new substances in foods called phytochemicals that are so powerful they could help to prevent up to a third of many lifestyle diseases and many more day to day ills. But just what are phytochemicals, where can we find them and how much of them should we be eating?
[See also: Colds and flu: what's the difference?]
What are phytochemicals?
Phytochemicals are non-nutritive plant chemicals that contain protective, disease-preventing compounds. They include the substances responsible for giving a plant its characteristic colour, flavour and smell. Many are antioxidants which mean that they help to block or suppress the damage that can be done in the body by free radicals. More than 900 different phytochemicals have been identified and there can be as many as 100 in just a single serving of vegetables, more are set to be discovered as research continues. Some of the main classifications of phytochemicals include carotenoid, flavonoids, glucosinolates, phytoestrogens and organosulphides.
How are they beneficial?
Although phytochemicals are not yet classified as nutrients (substances necessary for sustaining life) they have been identified as containing properties for the prevention of disease - especially the four leading causes of death which are cancer, diabetes, cardiovascular disease, and hypertension. They do this by helping to prevent cell damage, stopping cancer cells from regenerating, boosting the immune system and decreasing cholesterol levels.
Is it a good idea to take a phytochemical supplement?
Although a number of manufacturers have already launched pills containing phytochemicals there seems to be little evidence to support their use. This is because for reasons yet unknown, the active compounds need to work in conjunction with other compounds that are only found in complete foods. In fact, isolating phytochemicals and then taking them in large doses has been shown in some animal studies to have detrimental effects.
How many phytochemicals should I be consuming?
Optimal levels of phytochemicals have yet to be determined. Requirements during disease states may also differ from those that are needed to simply prevent disease. Individual recommendations in terms of requirements for different genders, age groups, body types, and so forth also need further study.
In the meantime, most experts recommend eating a wide range of fruit, vegetables and grains. Current guidelines suggest we should all be eating a minimum of five servings of fruit and vegetables a day although many experts believe we should be aiming for far more if we want to stay healthy.
How can I incorporate more phytochemicals into my diet?
• Choose most of the foods you eat from plant sources.
• Keep fruits and vegetables (fresh, frozen, and canned) stocked and in sight.
• Drink natural vegetable and fruit juices instead of soft drinks, tea and coffee.
• Go for wholemeal breads and wholegrain cereals whenever possible and eat at least three wholegrain foods a day.
• Add chopped fruit to cereal, yoghurt, pancakes or even a milkshake.
• Snack on fresh chopped carrots, celery, broccoli, cauliflower, and peppers
• Eat more soya products
• Add fresh greens, carrots, celery, parsley, tomatoes, and/or beans to your soups.
• Store dried fruit (apricots, dates, raisins, and more) for a quick snack at home or work.
• Always order (and eat) a side salad when eating out
• Finish meals with fresh fruit instead of high calorie deserts.
