Plants provide a diverse array of micronutrients that promote human health. These compounds are responsible for familiar plant characteristics such as color, taste, and aroma. Additionally, these substances are involved in a broad range of functions that are critical for plant survival, including plant propagation and protection against harsh environmental conditions such as extreme weather, UV radiation, oxidative stress, and pathogens.
In humans, plant nutrients demonstrate antioxidant, anti-inflammatory, anti-cancer, and anti-aging properties. Plant micronutrients can be loosely organized into four main categories with subdivisions:
1. Organo Sulfur Compounds
Sulfur-containing plant micronutrients. (Sources: garlic, red onions, broccoli, red cabbage)
2. Alkaloids
Nitrogen-containing plant micronutrients. (Sources: black pepper, fenugreek, chocolate)
3. Polyphenols
Benzene ring-containing plant micronutrients. There are five subdivisions:
- Flavonoids
- Flavones (Sources: parsley, thyme, celery)
- Flavanones (Sources: oranges, grapefruit)
- Flavanols (Sources: green tea, apples, plums)
- Flavonols (Sources: red onions, broccoli, kale)
- Anthocyanidins (Sources: blueberries, strawberries, grapes)
- Isoflavones (Sources: soybeans, tofu, soymilk)
- Lignans (Sources: seeds, legumes, grains)
- Phenolic Acids (Sources: berries, teas, coffees, spices)
- Stilbenes (Sources: red grapes, red wine, Itadori tea, peanuts)
- Other Phenolic Acids
- Curcuminoids (Sources: turmeric)
- Phenolic Terpenes (Sources: cloves, oregano, sage)
4. Terpenes & Terpenoids
Volatile unsaturated hydrocarbons.
- Carotenoids (Sources: pumpkin, sweet potato, spinach, tomato juice)
- Essential oils
In general, many plant micronutrients have poor bioavailability, meaning it’s hard for your body to absorb them from the digestive tract. Additionally, plant micronutrients act synergistically such that different nutrients acting in concert are more potent at promoting well-being than one nutrient acting alone.
Bottom Line
The best strategy to leverage the health-promoting properties of plant nutrients is to consume both an abundance and diversity of raw vegetables, fruits, nuts, seeds, legumes, herbs, and spices.
References
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