With everyone focusing on a New Year and a renewed focus on improving personal health, we have a tendency to dig deeper into the foods we eat. Knowing is half the battle, right? How foods in all varieties, even herbs and spices, impact our physical and emotional well-being is the aim here. So The Gilded Tongue would like to explore the beauty of the things that make up our food.

There are 25,000 phytochemicals, living plant compounds, which boast a long list of health benefits. Phytochemicals are also known as antioxidants, flavonoids, polyphenols, and so on.  Only a few of these natural “miracle workers” have been studied in depth. Folic acid, vitamin E, and beta carotene might remind you of a lesson in your high school biology class (worry not, there won’t be a quiz after your reading), but these three are some of the most commonly recognized phytochemicals.

Phytochemicals isolated from plants have been used in discovering a large portion of commercially crafted medicines for a spectrum of human diseases. (Diabetes, cancer, cardiovascular disease, pulmonary disorders, etc.) For those of you reading who look for the short-cut, there is currently no scientific evidence to support that taking phytochemical supplements is as effective as consuming the plants which produce them naturally. So as with any other time where a supplement is offered, your best source will most likely be the one found in nature. Just eat it, don’t pop it.

Diets rich in these plant compounds could be a viable form of preventative healthcare. There are several major groups of phytochemicals, and a little information can go a long way, so let’s learn a bit about them.

Antioxidants are our free radical defenders. Free radicals wreak havoc by stealing electrons from any nearby source that will relinquish them. This “theft” changes the structure of the victim cell and can change the coding in the DNA or alter the membrane of the cell to change its flow in and out. Antioxidants work against this natural crime ring, by yielding electrons to free radicals without changing into an evil molecule itself. Food companies and supplement producers have latched onto the beneficial properties of natural antioxidants, using it to lure in the lackadaisical health nut.  But studies have shown that taking in antioxidants in supplement form is not as effective as obtaining them through diet alone. The term antioxidant is often misused to cover phytochemicals as a whole. Not all phytochemicals and antioxidants operate completely the same, aren’t you guys glad we’re learning together.

Polyphenols include subgroups like flavonoids, isoflavones, and lignans. Flavonoids, naturally occurring plant pigments, are currently being studied to determine their impact on preventing chronic diseases, such as heart disease and cancer. Like other phytochemicals, flavonoids work by herding free radicals to prevent cellular damage, but these little over-achievers do a bit more. Their extra credit spans from antihistamine properties to mood and memory boosting properties. Great sources of flavonoids include apples, green tea, pomegranates, and (for my boozers) red wine to name a few.

Isoflavones are where we run into a bit of confusion as far as benefits go. According to popular belief, diets high in soy can lead to estrogen linked cancers like breast and endometrial. Let’s connect the dots, shall we. The isoflavones and lignans found in foods like soy, garbanzo beans, flax, and licorice, of all things, mimic the actions of estrogen. This is why they are also known as phytoestrogens. Before you run through the streets cautioning everyone to step away from the edamame or hummus, you have to hear the confusing part. These same phytoestrogens have been shown to have anti-estrogen properties. They actually block the more potent natural estrogen from finding its receptor, which can spur on tumor growth. So if you choose to eliminate soy from your diet that is your choice, but just be aware that the same phytoestrogens can come from other sources.  Feel free to read more about soy and cancer on the American Cancer Society’s website, but let us move on to carotenoids, shall we?

Carotenoids are found in foods like carrots, watermelon, and tomatoes that can prevent some form of cancer and heart disease. These pigments can also promote immune response and aid in vision. Carotenoids are precursors to vitamin A, to which beta-carotene is the most adequate for vitamin A intake. Not all that contain carotenoids are of yellowish-orange hue; spinach, asparagus, and broccoli are sneaky little buggers that hide their high amounts of carotenoids behind their chlorophyll laden façade. Bet that would make a few carrots green with envy.

Phytochemicals also work synergistically to provide health benefits in most cases.  Fruits and vegetables that are all in a color family are usually high in one phytochemical over another. The color contrast is why you may hear people say, “Always Eat From A Rainbow.”  They say this to ensure you reap the full benefits from everything you eat. Now take some great advice and be a plate Picasso!

Go crazy, spice it up, let loose, and mix it up.