The benefits of a plant-based lifestyle go well beyond macro and micronutrients; plants are full of phytochemicals also. A high dietary intake of phytochemicals with vegetables, fruits, nuts, legumes, and whole grain is associated with a reduced risk for cardiovascular and other chronic diseases. These phytochemicals give plants their color, flavor, aroma and texture. Here are four ways phytochemicals have been shown to help keep us healthy.
1. Immune Support- Several phytochemicals and their metabolic byproducts produced by the microbiome modulate immune-related signals. Carotenoids (beta carotene, lycopene) from squash, carrots and sweet potatoes have shown to improve several biomarkers of immune function.
2.Hormone Regulation- Some are hormones themselves, such as melatonin (black rice, pistachios and peppers); others act similarly to hormones like phytoestrogens (soy, peaches and cabbage); while others interact with hormones such as indoles and glucosinolates (Brussels sprouts, broccoli, cauliflower and various root vegetables). Glucosinolates are valuable for improving health and protection from cancer-related hormones.
3.Antioxidant Powerhouse- Antioxidants protect our cells from damaging compounds known as free radicals. Free radicals play a role in the aging process, inflammation and cancer formation. Flavonoids (berries, legumes, tea and parsley) can fight inflammation, decrease damage to DNA and reduce tumor growth.
4.Brain Booster- Some phytochemicals are known to support brain plasticity and enhance neuroprotective functions. Many of these phytochemicals are linked with the nervous system including dietary neurotransmitters such as GABA (peas, cruciferous vegetables, soy beans, buckwheat and mushrooms), serotonin (tofu, nuts, seeds and leafy greens) and dopamine (nuts, seeds, beets and avocados).
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