HORMESIS, PHYTOCHEMICALS, ANTIOXIDANTS.
Having an interest in plants, I came across a video of someone shaking a house plant to mimic the stress it encounters in nature. Producing mild stress to strengthen "the foundation" is just like an ice bath for humans, where short exposure is health-promoting while continuous exposure would prove deleterious. Naturally occurring early life stress, which is required for healthy growth, increases resilience later in life, and a lack of thereof leads to vulnerability.
Plants such as fruits, vegetables, cereals, herbs, and mushrooms produce phytochemicals that serve numerous functions, contributing to plants' color, flavor, smell, and texture. Phytochemicals include compounds with many properties such as antioxidants, malignant growth inhabiting, and DNA repair. They evolved to help plants cope with environmental challenges, including exposure to radiation and toxins and defense against pests and infectious diseases. When ingested by humans, they promote mild short-term cellular stress response. All this describes the aforementioned concept of hormesis. PMID: 31521464
There is compelling evidence from epidemiological studies showing the beneficial roles phytochemicals play in protecting us from chronic diseases when consumed regularly. They serve as antioxidants -a protective shield for cells, defending them against the harm caused by free radicals (unstable molecules), by donating an electron thus neutralizing them and their capacity to cause damage. When free radicals are left to run rampant they create oxidative stress, which can lead to cell damage and increase the risk of chronic illnesses such as cancer, cardiovascular disease, and diabetes.
The results of several meta-analyses demonstrate that higher levels of carotenoids, and polyphenols in the diet are linked to lower frailty and reduced risk of cardiovascular problems. Others benefit our nervous system by reducing our risk of disorders such as Alzheimer's and Parkinson's disease PMID: 18543123
To elucidate phytochemicals' mechanism of action, we must focus on their abilities to alter the composition and diversity of gut microbiota, which strongly correlates with ameliorating various diseases. During their metabolism, phytochemicals are transformed into compounds, and when absorbed by epithelial cells, upon this transformation, they acquire antioxidant, anticancer antimicrobial, and anti-inflammatory properties. Gut microbiota plays a particularly important role in our health as it promotes digestion and absorption of nutrients to produce energy, hormones, vitamins, and neurotransmitters and to shape our immune system to offer us the best protection PMID: 37111207.
Some of the significant phytochemicals are carotenoids, polyphenols, isoprenoids, phytosterols, saponins, dietary fibers, and certain polysaccharides. These phytochemicals possess scientifically documented strong antioxidant activities and exhibit antimicrobial, antidiarrheal, antiparasitic, anticarcinogenic, antiallergic, antispasmodic, and antiviral activities. A large number of them are being researched with the purpose of developing drugs because many are safe, abundant in familiar food ingredients, and exert a health-promoting effect protecting against induced oxidative damage PMID: 10556937. In a gastrointestinal cancer study, the phytochemicals have demonstrated anticancer activity against gastrointestinal cancer by inducing cell death when necessary, inhibiting oxidative stress and cellular progression, and blocking cellular signaling.PMID: 31936288
Our bodies are exposed daily to stressors that cause damage and accelerate aging; having phytochemicals in our system fights free radicals, cleanses metabolic debris such as estrogen or cholesterol, and promotes healing and rejuvenation of tissues and organs. With this gift from nature at our disposal, we can heal our bodies, prevent oxidative damage, and develop resilience, building a stronger foundation. The key is consuming a variety of them in the form of plants that were allowed to grow on healthy soil at their own pace without the presence of toxic pesticides, thus being able to develop all their defense mechanisms. Ethically wildcrafted and sustainably harvested plants are my top-tier recommendations as they provide the most phytochemicals. Lastly, I recommend being adventurous with plants and herbs, having a strict routine e.g. eating the same foods daily and limiting ourselves to only certain ingredients puts our body at a disadvantage and robs us from experiencing the full benefits of phytochemicals an hormesis. There are over 20,000 species of edible plants in the world with over 10,000 types of phytochemical compounds discovered, with their documented effects on human health depending on their type and structure. Yet the majority of us consume fewer than 20 species of plants. For many people, salad constitutes of the same ingredients yet there are hundreds of less well-known edible plants from all around the world that are highly nutritious To date,
Terpenes -the primary constituents of essential oils found in stems, seeds, peels, etc. also have been associated with improved cardiovascular health PMID: 35498985,
Phytosterols-bioactive compounds found in nuts, olive oil, oranges, and cauliflower Have a chemical structure similar to that of cholesterol yet they lower LDL-cholesterol levels through a reduction (30 - 50%) of its intestinal absorption.There is consistent evidence that t2 g a day of phytosterols is associated with a significant reduction of 8-10% in LDL-cholesterol. PMID: 36986101; PMID: 29267628
Ferulic acid, a phytochemical commonly found in fruits and vegetables such as tomatoes, sweet corn, and rice, has been shown to decrease the levels of inflammatory mediators, suggesting its potential as an anti-inflammatory drug.
Quercetin is primarily found in dark berries, fruit skins, onion, kale, and sage. Has emerged as a potential natural therapy to improve and treat endometriosis because it has been shown to inhibit the growth of endometriosis cells due to its anti-estrogenic properties. PMID: 37447296, PMID: 10556937
Apigenin is present in significant amounts in various fruits (apples, grapes, oranges) and vegetables (onion, parsley, celery). It has been proposed as a potential agent to be used for the prevention and treatment of diseases such as diabetes, metabolic disorders, cardiovascular and neuronal diseases, and cancers. is involved in cell apoptosis and has anti-inflammatory and free radical scavenging mechanisms. PMID: 33919512
Sulforaphane is a phytochemical present in high amounts in broccoli sprouts and cruciferous vegetables. It is known to activate stress response pathways in a variety of cells, including neurons, to protect neurons against oxidative stress PMID: 14762128. Sulforaphane induced the expression of phase II enzymes and protected neurons against death in Parkinson's disease model. PMID: 18184789
A chalcone (safflor yellow B) can protect neurons against ischemic brain injury, and piceatannol can protect neurons against Aβ-induced death.
Neuroprotective effects of resveratrol have been reported by several different laboratories. Protected hippocampal neurons against nitric oxide-mediate death.
Genistein is an isoflavone found in soybeans, and other legumes has pharmacological activities with epidemiological studies showing its anti-tumor, anti-oxidant, and anti-inflammatory drug properties.
References
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