The Anti-Aging Effects of a Phytonutrient Rich Diet

Phytonutrients are compounds that are naturally found in most plant foods, including fruits, vegetables, grains, seeds, legumes, nuts and tea. The function of phytonutrients is to enhance the immune system of plants for protection from chemical and environmental pathogens. Phytonutrients contain compounds that strengthen the immune system of humans. Furthermore, phytonutrients have been shown to exert a number of health benefits including lowered risk of age-related disorders such as cardiovascular disease, diabetes, cancer, hypertension and macular degeneration. The anti-aging benefits of phytonutrients are largely enhanced by the effects of antioxidants, which include vitamins A, C and E, selenium, zinc and all of the phytonutrient carotenoids. Vegetables that have the highest concentration of antioxidants include broccoli, spinach, tomatoes, and carrots. Fruits that contain the most antioxidants include oranges, berries, pink grapefruit, peaches and apricots. Other foods that are rich sources of antioxidants include legumes, nuts, seeds, garlic, and variety teas.

Toxins and free radicals are produced during normal metabolism of oxygen. However, excessive amounts of free radicals can damage the key components of cells, which can disrupt normal physiologic functions. The free radical theory of aging suggests that aging is caused by the accumulation of damage caused by free radical effects on tissue cells. This theory has gained substantial support over the last decade. Under normal physiological conditions, small quantities of the oxygen consumed by the cell are converted to free radicals. However, with the aging process, the activities of antioxidant enzymes in blood and tissues decline, which results in higher amounts of free radicals that escape the effects of antioxidants, thereby causing damage to cell components such as DNA, RNA, lipids and proteins. Ultimately, these processes may lead to premature cell death.

Free radical damage is more common when circulating antioxidant levels are too low to counteract the production and effects of oxidants. This environment of oxidative stress plays an important role in the aging process and increases the risk of developing age-related illnesses. Low intake of antioxidants in the diet is associated with an increased risk for degenerative diseases. Antioxidants in the body are metabolized at high levels with advanced aging and during stress-related disease states and may fall below normal levels. Antioxidants provide protection against oxidative reactions by recognizing molecules that have suffered oxidative damage and initiating the process of cellular repair or removal of the free radicals themselves.

The properties of antioxidants that allow them to exert anti-aging benefits include anti-bacterial, anti-inflammatory, antiviral and antiseptic effects. Antioxidants are necessary to maintain normal physiologic function of the immune system, heart and sex organs. When the body is subjected to elevated concentrations of toxins in the bloodstream, antioxidants neutralize and remove these toxins from the bloodstream that can damage cells throughout the body, accelerate tumor growth and hasten the aging process.

An additional indirect benefit of eating a diet rich in phytonutrients is that fruits and vegetables are typically low in calories. A low calorie diet reduces oxidative stress and numerous studies have shown a longer lifespan in animals with this regimen, typically in the order of a 20-50% increase. A low calorie diet slows aging and inhibits the deterioration in physiologic function and tissue structure. Although low-calorie diets have shown equivocal longevity results in humans to date, caloric restriction reduces risk of diabetes and atherosclerosis and results in similar physiologic responses to the animals that show longevity benefits.

A growing body of scientific evidence exists that shows a strong relationship between inadequate antioxidant intake and increased risk for age-related diseases. Antioxidant micronutrients show beneficial effects in the prevention of these diseases. It has been suggested that screening tests should be conducted to identify individual levels of oxidative stress. People with the highest levels of oxidative stress have the most potential benefit from high antioxidant intake. With the extensive support for antioxidant intake in the scientific literature, the American Heart Association has recommended that the population consume a balanced diet that emphasizes whole grains and antioxidant-rich fruits and vegetables. The particular antioxidants that were shown to exert a strong protective effect included vitamin E, vitamin C, and beta carotene.

However, research on the use of antioxidant supplements such as liquid vitamins, vitamin capsules and other supplements for reducing risk of age-related diseases is conflicting and several studies even suggest increased risk with supplement use. Therefore, antioxidant supplement use is not currently supported by current evidence. Whole foods should be the primary source of antioxidant intake in the diet as they are cheaper, have low toxicity risk, and have greater nutrient absorption compared to supplements alone.

Aloe vera in its natural form would prove a recommended supplement for those wishing to increase their phytonutrient intake. Overall, consistent phytonutrient consumption in the form of fresh fruits and vegetables can have a considerable positive benefit on health in view of the high chronic disease incidence in the United States.

About the author: Dr. Linda Kennedy MS SLP ND: Helps her patients achieve a healthy equilibrium through proper nutrition.

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