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Aunofo Vakalahi
Blake Cason
Foundations of Nutrition
26 November 2016
Phytochemicals Role in Good Health
In this paper, I will discuss phytochemicals and the role it plays in good health. What are
phytochemicals? Phyto is the Greek meaning for plant. Phytochemicals are naturally occurring,
biologically active chemical compounds in plants. The word phytochemicals can be used to
describe chemicals produced by plants that can affect health, but is not essential to development
of health. Thousands of types of phytochemicals have been discovered and plenty more have yet
to be discovered. I chose to do research on phytochemicals and the role it plays in good health
because I find it interesting that this natural occurring substance can be so beneficial to our
health but is not essential. I will be looking into the functions of phytochemicals in its sources.
Then I will discuss some of the health benefits that come from consuming phytochemicals.
Phytochemicals can be found in fruits, vegetables, beans, grains, and other plants.
Phytochemicals are responsible for the color in plants and their flavors. There are many types of
phytochemicals. These include carotenoids, flavonoids, Indoles and glucosinolates, inositol,
isoflavones, isothiocyanates, polyphenols, terpenes. Each of these types are found in different
plant sources and have different benefits. For example, lets look at Lycopene which is a
carotenoid. Human clinical trials have demonstrated that Lycopene improves blood flow through
the heart. Human clinical trials have also demonstrated that Lutein and zeaxanthin improve
visual performance and prevent the onset of cataracts. Phytochemicals in general have many
functions. Phytochemicals can act as antioxidants which help to prevent damage to cells from

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highly reactive, unstable molecules, known as free radicals. Free radicals can damage
structures like DNA within cells and other molecules. The chemical damage created by these free
radicals has been linked to diseases including: arthritis, cataracts, kidney disease, cancer,
diabetes, atherosclerosis, emphysema, Parkinsons disease, and diabetes. Other phytochemical
functions are the decrease formation of blood clots; reduced inflammation that affects immune
related diseases, alter absorption, production, and metabolism of cholesterol, mimic and inhibit
hormones and enzymes, inhibit the initiation and proliferation of cancer, and stimulate cell
death(Webb). As you can see there are many health benefits that come from the consumption of
phytochemicals. They are within a lot of the foods that we consume daily which make it
convenient for us. With all the health benefits, why are phytochemicals not essential?
I wanted to look more into depth of the role that phytochemicals can play in cancer and
tumors. I found a scientific journal that discusses the role phytochemicals play in
chemotherapeutic or chemo preventive agents to inhibit, reverse, or retard tumorigenesis. These
preventive phytochemicals aid in cancer therapy (Hamuel 11-12). It shows the immune defense
that these phytochemicals provide for us.
Phytochemicals are considered non-essential. This means that they are not needed by the
human body for sustaining life. Plants produce these chemicals for protection and now studies
that have been conducted show that phytochemicals can also prevent harmful diseases that have
been mentioned previously. There might not be a specific daily intake but as you can see,
consumption of foods that contain these phytochemicals can be very beneficial to your health. If
you are wondering whether you are getting enough phytochemicals, its very likely that you are.
If you are consuming the recommended amount of each food group, then you should be getting a
good amount of phytochemicals. Phytochemicals are found in most of the foods that we eat

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except for some of the refined foods. The value of phytochemicals is one reason the U.S.
department of Agriculture/ Health and Human Services Dietary Guidelines for Americans
encourage us to eat at least five servings of fruits and vegetables and several servings of grains.
Previous research shows that cultures with plant based diets, have lower rates for cancers
and heart disease. Lower cancer rates among the Asian culture are partly credited to their plant
based diet whereas the American culture has higher rates for cancer because their diet consists
more of fats and sugars and less fruits and vegetables. Below is the Asian diet pyramid. (Gifford)

Figure 1.
As you can see, the Asian diet consists of numerous fruits and vegetables. Meat, poultry, and
sweets are not eaten daily but weekly or monthly. In this diet pyramid, they include daily

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physical activity which differs completely from our food pyramid that was developed by the
USDA. Now we refer to the My Plate that is in place of the food pyramid. They got rid of the
food pyramid and replaced it the My plate in the year of 2011 in hopes to promote healthier
eating. (Replacing the Food Pyramid with MyPlate Part 2 - MyMedicalForum." ) I remember
in elementary and middle school, they would put pictures of the food pyramid in both the
classrooms and the lunchroom. It wasnt until I got to high school that I noticed they had
changed it to My Plate. Based on the consumption of fruits, vegetables, and grains, we can see
that the Asian diet most definitely provides enough phytochemicals. Look at both the food
pyramid and My plate.

Figure 2.
My plate shows a great visual of what our plates should look like. Half of our plates
should be filled with fruits and vegetables which are the main sources of phytochemicals. There

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are different preferences and diets within different cultures and countries, but all are put in place
as recommendations for healthy eating.
Unfortunately, the American diet consists of a lot of fast foods and processed foods.
Processed foods mean less healthy. Looking at ultra-processed foods which is the processing of
substances derived from foods by e.g. baking, frying, extruding, molding, re-shaping,
hydrogenation and hydrolysis. Ultra-processed foods lack micronutrients, fiber, and other
substances such as phytochemicals. A pack of fruit gushers might have the same number of
calories as 5 grams of strawberries but lacks the nutrients that the strawberries provide and
important plant substances that help protect against heart disease and diabetes. (Voiland)
Processing foods including cooking may cause the loss of phytochemicals in the plant foods.
This can serve as another reason to eat more natural whole foods and less of processed and fast
foods.
Phytochemicals are compounds produced by plants for protection but is also beneficial to
our health. Phytochemicals are not considered essential but should still be consumed.
Phytochemicals are found in plants such as fruits and vegetables as also grains. By consuming a
lot of fruits and vegetables you will receive many of your needed nutrients and other beneficial
compounds such as phytochemicals. The discovery of thousands of phytochemicals has been a
great benefit to us all. Knowing of the functions of phytochemicals helps us to improve our
eating habits and lifestyles. It can decrease our chances of cancer or visual disease, heart disease
etc. Scientists are still working on the discoveries of other phytochemicals not known to us. They
are also working on discovering other functions that phytochemicals have and how it will affect
our health.

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Works Cited
Webb, Densie. "Phytochemicals' Role in Good Health." Phytochemicals' Role in Good Health.
Todays Dietitian, Sept. 2013. Web. 20 Nov. 2016.
"Introduction to Phytochemicals." Introduction to Phytochemicals | ENCOGNITIVE.COM. a
GODADDY.COM, LLC, n.d. Web. 21 Nov. 2016.
"Phytochemicals." Phytochemicals. UNIREGISTRAR CORP, n.d. Web. 21 Nov. 2016.
Arnell, Neev M. "The Health Benefits of Phytochemicals." NaturalNews. GODADDY.COM,
LLC, 20 May 2011. Web. 21 Nov. 2016.
Gifford, K. Dunn. "Asian Diet Pyramid." Asian Diet Pyramid | Oldways. GODADDY.COM,
LLC, n.d. Web. 23 Nov. 2016. (Figure 1)
"Replacing the Food Pyramid with MyPlate Part 2 - MyMedicalForum." MyMedicalForum.
GODADDY.COM, LLC, 2014. Web. 25 Nov. 2016. (Figure 2)
Wardlaw, Gordon M., Paul M. Insel, and Marcia F. Seyler. Contemporary Nutrition: Issues and
Insights. 4th ed. St. Louis: Mosby Year Book, 1994. Print.
Voiland, Adam, and Angela Haupt. "10 Things the Food Industry Doesn't Want You To Know."
U.S. News & World Report. U.S. News & World Report, 30 Mar. 2012. Web. 25 Nov.
2016.
Hamuel, James. "Phytochemicals: Extraction Methods, Basic Structures and Mode of Action as
Potential Chemotherapeutic Agents." Phytochemicals - A Global Perspective of Their
Role in Nutrition and Health (2012): 11-12. Web. 24 Nov. 2016.