Phytochemicals and the truth about inflammation

Wouldn’t it be nice if we could wave a magic wand and wipe out all the chronic disease in the world? For the majority of chronic diseases– think, heart disease, hypertension, type II diabetes, cancer– many of us are well aware of the causes and risk factors. It can be tempting to seek out something that can “cure” these diseases, as chronic diseases form the majority of the top 10 causes of death (COD) in the US¹. 

In addition to these diseases dominating our top CODs, we also know that chronic disease and inflammation are inextricably linked. There are two types of inflammation, acute and chronic. Acute inflammation is one you’re likely most familiar with: in response to an immediate injury to the body, like a cut, our immune system sends out inflammatory cells to fight infection and protect the body. Chronic inflammation, however, is when the immune system continuously sends out inflammatory cells, even when there is no immediate danger. Chronic inflammation over time damages cells in a way that increases risk for many chronic diseases. 

So, there’s bad news and good news. The bad news is that there is no known food, nutrient, or supplement that can cure chronic disease (despite all the gimmicks that influencers will try to sell you!!). The good news is that we do know of foods and nutrients that can prevent and even reverse the effects of chronic disease caused by inflammation. And there is an entire group of nutrients that are instrumental in this, called phytochemicals (sometimes also referred to as phytonutrients).

For my science-enthusiasts:

Phytochemicals are bioactive compounds produced by plants for their protection. Plants turn sunlight into carbohydrates (specifically, glucose) for growth or to be stored for structural components, like cellulose or starches. In this process, phytochemicals are also produced, which have many protective factors for plants that optimize their health. Since every plant undergoes this process (photosynthesis), all plant-based foods contain phytochemicals that form the non-nutritive part of the plant (don’t contribute towards energy). And even though plants produce these metabolites for their own protection and benefit, when we humans eat these plants, these health benefits can affect our health, too!

TL;DR:

The best way that we can identify specific phytochemicals in the real world is simpler than you may think. Each phytochemical is associated with a predominant color, and by knowing these colors, you’ll be able to associate different plant foods with different health benefits! The classic phrase, “eat the rainbow”, is a thoroughly researched, evidence-based expression that helps underscore the importance of eating a variety of colors, meaning that you will be exposed to a beautiful variety of phytochemicals that will help promote good health and prevention of illness, like inflammation, in the body.

Carotenoids and Vitamin A: The Phytochemical that Helps You See the Rest 🥕 🍈 🍑 🥬 🍠

One of the easiest phytochemicals to remember is beta-carotene, which falls into the class of carotenoids. You might have heard that “carrots help you see”, and to a degree, this is true! Beta-carotene is easy to remember; it sounds like “carrots”, carrots are orange, and carotenoids are often abundant in foods that are orange, yellow, and red. In the body, beta-carotene converts into vitamin A, which is necessary for good vision and eye health, a strong immune system, and healthy skin. Similar to most phytochemicals, beta carotene has powerful antioxidant functions that help the body scavenge free radicals, which are unstable molecules that can damage cells. Other top sources of beta carotene are sweet potatoes, cantaloupe, pumpkin, mango, peaches, apricots, and leafy greens like kale and spinach.

Chlorophylls: Our Jolly Green Besties 🥦🥝🍏🥬

If you were lucky enough to take any biology course in high school, you’ve probably heard of chlorophyll! Chlorophylls are the group of pigments found in almost every green part of plants. Chlorophylls have powerful antioxidant and anti-inflammatory properties, which is part of why they’re often extracted from plant remnants and used for dietary supplement products. However, when someone consumes chlorophylls as standalone dietary supplements, they’re missing out on the multidimensional benefit of the plant itself. Like I mentioned- chlorophylls are abundant in green plants. So look for leafy greens, cruciferous vegetables like broccoli and Brussels sprouts, cabbage, green beans, cucumbers, kiwi, green grapes, and matcha green tea for these powerful pigments!

True Blues and Powerful Purples: Anthocyanins at Work 🍆🍇🫐

Anthocyanins are a type of flavonoid in the polyphenol family. They can appear red, purple, blue, or black depending on the pH of their environment, but are most commonly associated with the color purple. Polyphenols, which house the anthocyanin pigment, have a range of health benefits including lowering blood sugar, reducing risk of type 2 diabetes, and of course, they are antioxidants protective against inflammation. Some anthocyanin-rich foods include elderberries, red cabbage, purple carrots and potatoes, blueberries, blackberries, eggplants with skins, and red grapes. In summary: if you’re looking for anthocyanins, here’s a good clue: spot fruits and veggies that are red, purple, and blue! 

Reminder: You Can’t Always See Your Nutrients: The Case For Anthoxanthins 🧅🍌🍄‍🟫🥔

At this point, we’ve spent a lot of time talking about eating the rainbow. But please have no fear; we can’t actually see every phytochemical that exists in plants. Why is this? Well, the human range of vision is limited, as we cannot see every photon wavelength that can be emitted on the light spectrum. To put it plainly, there are “colors” that our eyes can’t see. This is specifically true for flavonoids. Flavonoids are the most abundant and widespread phytochemicals in fruits and vegetables, and include the anthocyanins we talked about earlier. However, a significant amount of flavonoids have colors not detectable by the human eye. With an absence of red, orange, yellow, green and blue, white fruits and vegetables are perceived to be less “healthful”. However, this couldn’t be farther from the truth! Anthoxanthin is a phytochemical whose color ranges from white to creamy yellow. Good sources of anthoxanthins include bananas, cauliflower, garlic, ginger, jicama, mushrooms, onions, parsnips, potatoes, and turnips. White vegetables can be high in fiber and resistant starch, which are linked to a lower incidence of cardiovascular disease and help lower blood sugar and cholesterol. These nutrients also contribute to a healthy gut and digestion, as resistant starch feeds the beneficial bacteria in your large intestine. But that’s not all! White fruits and veggies also are a great source of potassium and magnesium in addition to their antioxidant properties.

So you want to reduce inflammation & prevent chronic disease…

If this article has taught you anything, hopefully it’s that phytochemicals in plant foods have anti-inflammatory properties as well as a slew of other health benefits! One of the most effective (and fun!) ways to identify your intake of anti-inflammatory foods is to look at your color consumption. First, get curious about your current eating habits. Assess the colors you’re missing in your diet over the course of a regular week. If one color is sticking out more than the others, start there! You can google “_____ colored foods” to get some ideas. Then look up recipes with those foods, if needed. The more colors you eat, the more supportive your diet will be for reducing inflammation & preventing chronic disease, and the more your body will thank you 🫶 🥰

Written by Hannah Gandell, intern extraordinaire, future UC-Berkley grad & dietitian!

(Edited by Chrissy Overstreet, MS RDN)