References: Phytochemicals and Health

This page contains numerous articles showcasing the beneficial impact that phytochemicals have on human health.  Phytochemicals have antioxidant and anti-inflammatory properties, are neuroprotective, and promote a healthy gut microbiome while also modulating gene expression and influencing numerous pathways in that help support immune function and reduce oxidative stress which can damage cells.

Studies have consistently shown that these beneficial compounds, produced naturally by plants as part of their defense system, tend to be higher when grown using more regenerative/organic practices that support healthy soil and soil microorganisms and don’t use intensive and synthetic agrochemicals that can contribute to significant soil disruption.

Additionally, these phytochemicals are linked to the flavor, aroma and taste properties of many foods which can mean that when more of these phytochemicals are present, there is more robust flavor.

If interested, you might want to check out the Dietary phytochemical index

Please note: These articles have been updated through August 2026
  • Aghajanpour M, Nazer MR, Obeidavi Z, Akbari M, Ezati P, Kor NM. Functional foods and their role in cancer prevention and health promotion: a comprehensive review. Am J Cancer Res. 2017 Apr 1;7(4):740-769.
    • A number of compounds naturally occurring in foods, particularly antioxidative compounds in plants or their extracts and essential oils, have shown promise as potential chemopreventive factors [18-20]. Seem antioxidants are able to reduce free radical damage to DNA which is believed to be the root cause of most cancers. It’s-believed antioxidant compounds can reduce mutagenesis, and thus carcinogenesis, both by decreasing oxidative damage to DNA and by decreasing oxidant-stimulated cell division [1]. Seem astaxanthin has effectiveness at reducing the severity of several inflammatory conditions in rodents and humans. These phytonutrients include the yellow, orange and red carotenoid pigments that have recently been examined [21]. Phytochemicals divide to different groups such as carotenoids, carotenoid pigments, xanthine, lycopene’s, astaxanthin and other phytochemicals
  • Ahola, A.J., Lassenius, M.I., Forsblom, C. et al. Dietary patterns reflecting healthy food choices are associated with lower serum LPS activity. Sci Rep 7, 6511 (2017).
    • Healthy dietary choices, such as consumption of fish, fresh vegetables, and fruits and berries may be associated with positive health outcomes by reducing systemic endotoxaemia.
    • Other macronutrients, fibre, antioxidants and phytochemicals, present in the diet as a whole, may contribute to the complex associations that take place between the diet, gut microbes, and endotoxaemia. 
    • As the two intervention diets were matched with respect to energy, macronutrient and fibre intake, the authors concluded that the effect was due to the difference in the phytochemical composition of the diets. In support of this hypothesis, isoflavone27 and quercetin28 consumption have been shown to produce beneficial responses in LPS-evoked endotoxaemia.
  • Averill-Bates, D. Reactive Oxygen Species and Cell Signaling. Review. Biochim. Biophys. Acta Mol. Cell Res. 2024, 1871, 119573.
    • Excessive ROS production can damage organelle structures and biomolecules, triggering an inflammatory response, a well-established underlying mechanism in the development of diabetes and cancer
  • Barabási AL, Menichetti G, Loscalzo J. The unmapped chemical complexity of our diet. Nature Food. 2020;1:33–37.
    • We have an understanding of 150 nutritional components but there are 26K biochemicals in our food = .5% of the compounds documented in foods. (Barabasi et al)
    • The health implications of these nutritional components are well studied. Yet, more than 99% of the biochemicals present in food, many of which play a role in health and disease, are untracked by national databases, with the health implications of this largely unexplored nutritional dark matter remaining largely unknown. (Barabasi et al)
    •  “Our genetic predispositions to specific phenotypes and pathophenotypes can conceivably be modified by these food-based molecules. We regularly modulate the activity of our subcellular networks through the food we eat, diminishing the impact of some mutations and enhancing the role of others.” (Barabasi et al)
    •  Oxidative stress is implicated in many diseases & there  biologically active compounds can help with reducing this damaging process. 
  • Bland J. COVID-19, Poor Innate Immunity, and the Lack of Polyphenols in the American Diet. Medium. Published November 18, 2024. 
    • Polyphenols, found abundantly in plant-based foods such as fruits, vegetables, tea, coffee, and whole grains, and gluten-free pseudograins
    • Their potential to support innate immunity lies in their ability to modulate inflammation, oxidative stress, and immune cell function.
    • Polyphenols regulate inflammatory pathways by inhibiting pro-inflammatory cytokines and promoting anti-inflammatory mediators. This is particularly relevant to COVID-19, as polyphenols may help mitigate the cytokine storm associated with severe disease. Compounds like rutin, luteolin, hesperidin, and kaempferol (in Tartary buckwheat), curcumin (from turmeric) and epigallocatechin gallate (EGCG) (from green tea) have demonstrated the ability to suppress inflammatory markers, reducing systemic inflammation and promoting immune balance.
    • By modulating the expression of genes involved in inflammation and antiviral defense, polyphenols may enhance the body’s innate ability to combat viral infections. For example, resveratrol, a polyphenol found in grapes and red wine, has been shown to upregulate genes that promote antiviral immunity.
    • The lack of polyphenols in the American diet contributes to chronic inflammation, oxidative stress, and poor gut health — factors that collectively impair innate immunity. This dietary deficiency may partly explain the disproportionately high rates of severe COVID-19 cases in the U.S., particularly among populations with pre-existing health disparities.
  • Bond, T, and Derbyshire, E. Tea compounds and the gut microbiome: findings from trials and mechanistic studies. Nutrients. (2019) 11:2364. doi: 10.3390/nu11102364
    • The types and quantities of fats in one’s diet significantly affect the composition of the gut microbiome, potentially influencing bacterial imbalances linked to obesity and metabolic diseases (17). Foods rich in fiber and prebiotic ingredients sustain beneficial bacteria and foster a healthy microbiome, playing a crucial role in preventing and treating digestive disorders (18).
    • Polyphenols and phytochemicals, plant-based molecules with antioxidant and anti-inflammatory characteristics, can positively influence the gut flora (19).
    • The conflict between Western diets, high in processed foods, and plant-based diets, rich in whole, natural foods, underscores the pivotal role of diet in shaping our gut microbiota and overall health. Plant-based diets, coupled with mindful consumption of processed foods, set the stage for a robust gut microbiota, reinforced gut barrier, and a harmonious connection between our dietary choices and the complex ecosystem within us
  • Brickman AM, Yeung LK, Alschuler DM, et al. Dietary flavanols restore hippocampal-dependent memory in older adults with lower diet quality and lower habitual flavanol consumption. 2023;120(23):e2216932120-e2216932120. doi:https://doi.org/10.1073/pnas.2216932120
    • This study, a culmination of 15 y of research from mice to humans, provides biomarker-based evidence that dietary consumption of flavanols, a food constituent found in certain fruits and vegetables, can be etiologically linked to age-related memory decline.
    • large-scale study of 3,562 older adults, who were randomly assigned to a 3-y intervention of cocoa extract (500 mg of cocoa flavanols per day) 
    • Increases in the flavanol biomarker over the course of the trial were associated with improving memory. Collectively, our results allow dietary flavanols to be considered in the context of a depletion–repletion paradigm and suggest that low flavanol consumption can act as a driver of the hippocampal-dependent component of cognitive aging.
  • Chung, RTM. Detoxification effects of phytonutrients against environmental toxicants and sharing of clinical experience on practical applications. Environmental Science and Pollution Research International. 2017;24(10):8946–8956. 
    • Excessive exposure to toxic heavy metals or persistent organic pollutants (POPs) from diet or environmental is inevitable amid industrialization and pollution. Understanding of the detoxification ability among nutrients in plant-based food (i.e., phytonutrients in green tea, onion, garlic, coriander, and turmeric) offers therapeutic and preventive effects against the poisoning effects due to these pollutants. Oxidative stress and pro-inflammatory actions are the common mechanisms for heavy metals or POPs toxicities, while phytonutrients counteracts these cellular insults by anti-oxidation, upregulation of anti-inflammatory pathways, and chelation.
  • Crowe-White KM, Evans LW, Kuhnle GGC, Milenkovic D, Stote K, Wallace T, Handu D, Senkus KE. Flavan-3-ols and cardiometabolic health: First ever dietary bioactive guideline. Advanced Nutrition. 2022 Dec 22;13(6):2070-2083. ***
    • Moderate evidence supporting cardiometabolic protection resulting from flavan-3-ol intake in the range of 400-600 mg/d was supported in the literature. Further, increasing consumption of dietary flavan-3-ols can help improve blood pressure, cholesterol concentrations, and blood sugar. Strength of evidence was strongest for some biomarkers (i.e., systolic blood pressure, total cholesterol, HDL cholesterol, and insulin/glucose dynamics). It should be noted that this is a food-based guideline and not a recommendation for flavan-3-ol supplements
    • Layperson article on Flavonols https://www.medicalnewstoday.com/articles/flavanols#what-are-they
  • Dabeek WM, Marra MV. Dietary quercetin and kaempferol: Bioavailability and potential cardiovascular-related bioactivity in humans. Nutrients. 2019 Sep 25;11(10):2288.
    • a.  For flavonols to exert bioactivity in humans, ingested flavonols need to be bioavailable and reach body tissues. Bioavailability from a nutritional perspective is defined as the extent of digestion, absorption, metabolism, and excretion of a compound after the ingestion of food [10]. Establishing the bioavailability of bioactive compounds is an essential step in determining the potential mechanisms of action of flavonols [10]. Human studies evaluating the bioavailability of quercetin and kaempferol suggest that some conjugated forms in plants have higher bioavailability than the free forms [11,12,13]. 
  • Del Bo’ C, Bernardi S, Marino M, Porrini M, Tucci M, Guglielmetti S, Cherubini A, Carrieri B, Kirkup B, Kroon P, Zamora-Ros R, Liberona NH, Andres-Lacueva C, Riso P. Systematic Review on polyphenol intake and health outcomes: Is there sufficient evidence to define a health-promoting polyphenol-rich dietary pattern? Nutrients. 2019 Jun 16;11(6):1355.
    • The possibility to develop dietary guidelines for the intake of food bioactives with health promoting effects can be of utmost importance to try to evolve the concept of adequate nutrition to that of optimal nutrition. Clearly, this implies at least 2 levels of knowledge: (1) the availability of reliable data of food composition and food intake to estimate exposure to food bioactives and (2) the capacity to assess the amount needed to exert the protective activity.
    • There is also increasing evidence that long-term intake can have favorable effects on the incidence of several cancers and other chronic diseases, including cardiovascular disease (CVD), type II diabetes, and neurodegenerative diseases [2]. More recently research has been focused on the impact of polyphenols on healthy aging and/or age-related illnesses
    • Layperson article on this: https://www.medicalnewstoday.com/articles/flavanols#recommended-intake
  • Duda-Chodak A, Tarko T, Satora P, Sroka P. Interaction of dietary compounds, especially polyphenols, with the intestinal microbiota: a review. Eur J Nutr. 2015;54(3):325-341.
    • Studies on the metabolism of polyphenols by the intestinal microbiota are crucial for understanding the role of these compounds and their impact on our health. This review article presents possible pathways of polyphenol metabolism by intestinal bacteria and describes the diet-derived bioactive metabolites produced by gut microbiota, with a particular emphasis on polyphenols and their potential impact on human health.
  • Eroglu A, Wang G, Crook N, Bohn T. Carotenoids. Advances in Nutrition. 2024;15(11):1000304.
  • Feliziani G, Bordoni L, Gabbianelli R. Regenerative Organic Agriculture and Human Health: The Interconnection Between Soil, Food Quality, and Nutrition. Antioxidants. 2025; 14(5):530 ***
    • Several studies have demonstrated that organically managed soils promote the synthesis of phenolic compounds and antioxidant molecules across various crops, including fruits, vegetables, and grains [106,107,130].
    • The presence of diverse microbial communities enhances nutrient availability and activates the plant metabolic pathways responsible for bioactive compound synthesis.
    • The overall result is a higher concentration of these beneficial compounds, which contribute not only to plant adaptation and resistance but also to improved nutritional quality for consumers [94,107].
    • Avoiding synthetic pesticides and fertilizers minimizes chemical stress on plants and humans, prompting them to enhance natural defense mechanisms. This shift leads to greater investment in antioxidant biosynthesis, particularly in secondary metabolites such as flavonoids and phenolic compoundsNumerous studies have shown that higher levels of these compounds contribute to antioxidant, anti-inflammatory, and cardioprotective effects, which are essential for the prevention of chronic diseases [130,131,132].
    • Regenerative practices such as minimal tillage, cover cropping, composting, and biochar application have been shown to further enrich soil fertility and microbial ecosystems, leading to greater bioactive compound production in plants [94,107,120]. These methods stimulate root–microbe interactions, facilitating nutrient uptake and secondary metabolite synthesis [105,106]. Additionally, they help to reduce oxidative stress in plants, thereby promoting the accumulation of antioxidants like flavonoids and carotenoids 
    • We summarize recent literature (2000–2025) that links soil-driven improvements in food composition to antioxidant activity and potential health benefits. By addressing current research gaps, this review supports the role of ROA in building resilient food systems and preventing chronic disease.
    • A diet rich in nutrients, antioxidants, and bioactive compounds can reduce the risk of cardiovascular disease, diabetes, and cancer [3]. Among these compounds, polyphenols and flavonoids help fight inflammation and oxidative stress. Since the nutritional quality of food depends on soil health and agricultural practices, improving soil with sustainable methods is critical to overall health 
    •  ROA enhances the synthesis of antioxidant compounds such as polyphenols and carotenoids in crops due to improved soil conditions and microbial interactions
    • Organoleptic qualities, including taste, flavor, aroma, visual appearance, texture, and storage stability, also play a significant role in determining food quality. 
  • Ferreira et al. Polyphenols: Immunonutrients Tipping the Balance of Immunometabolism in Chronic Diseases.  Front Immunol. 2024 Mar 15;15:1360065.2024 ***
    • Polyphenols, a class of secondary metabolites abundant in Mediterranean foods, are pharmacologically active natural products with outstanding immunomodulatory actions. Upon binding to a range of receptors highly expressed in immune cells (e.g. AhR, RAR, RLR), they act in immunometabolic pathways through a mitochondria-centered multi-modal approach.
    • First, polyphenols activate nutrient sensing via stress-response pathways, essential for immune responses. Second, they regulate mammalian target of rapamycin (mTOR)/AMP-activated protein kinase (AMPK) balance in immune cells and are well-tolerated caloric restriction mimetics. Third, polyphenols interfere with the assembly of NLR family pyrin domain containing 3 (NLRP3) in endoplasmic reticulum-mitochondria contact sites, inhibiting its activation while improving mitochondrial biogenesis and autophagosome-lysosome fusion. Finally, polyphenols impact chromatin remodeling and coordinates both epigenetic and metabolic reprogramming. 
    •  It proposes a mechanistic appraisal on the regulatory pathways through which polyphenols modulate the immune response, thereby alleviating chronic low-grade inflammation. 
    • Plants create phytochemicals in response to stress, pests, adverse weather, wildlife and environment
  • Filosa S, Di Meo F, Crispi S. Polyphenols-gut microbiota interplay and brain neuromodulation. Neural Regen Res. 2018 Dec;13(12):2055-2059.
    •  Food ingested polyphenols can have beneficial effects in neuronal protection acting against oxidative stress and inflammatory injury…and have been reported to promote cognitive function.
    • Biotransformation of polyphenols is needed to obtain metabolites active in brain and it occurs through their processing by gut microbiota.
    •  The microbiota-gut-brain axis is considered a neuroendocrine system that acts bidirectionally and plays an important role in stress responses. The metabolites produced by microbiota metabolism can modulate gut bacterial composition and brain biochemistry acting as neurotransmitters in the central nervous system. 
    •  The impact of polyphenols on microbiota composition strengthens the idea that maintaining a healthy microbiome by modulating diet is essential for having a healthy brain across the lifespan. 
  • Higdon J, Drake VJ, Delage B, Crozier A. Flavonoids. Linus Pauling Institute Micronutrient Information Center. Published in 2005. Updated & reviewed in 2016.
  • Kumar N, Goel N. Phenolic acids: Natural versatile molecules with promising therapeutic applications. Biotechnology Reports (Amsterdam, Netherlands). 2019 Aug 20;24:e00370.
    • Phenolic acids are key class of dietary polyphenols, natural antioxidants. They exhibit a variety of functions including plant growth, development, and defense.
    • These dietary antioxidants shields against growth and evolution in pathological conditions arise from oxidative stress.
    • phenolic acids are found ubiquitously and well documented for other health protective effects like antimicrobial, anticancer, anti-inflammatory, anti-mutagenic
  • Lavefve L, Howard LR, Carbonero F. Berry polyphenols metabolism and impact on human gut microbiota and health. Food & Function. 2020;11:45-65.
    • The main site of metabolization of the complex polyphenols to smaller phenolic compounds is the gut through the action of microorganisms, and reciprocally polyphenols and their metabolites can also modulate the microbial populations. In healthy subjects, these modulations generally lead to an increase in Bifidobacterium, Lactobacillus and Akkermansia, therefore suggesting a prebiotic-like effect of the berries or their compounds.
  • Lin X, Zhang I, Li A, et al. Cocoa Flavanol Intake and Biomarkers for Cardiometabolic Health: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Nutr. 2016;146(11):2325-2333. doi:10.3945/jn.116.237644
    • We performed a systematic review and meta-analysis of RCTs to quantify the effect of cocoa flavanol intake on cardiometabolic biomarkers.
    •  The amount of cocoa flavanols ranged from 166 to 2110 mg/d, and intervention duration ranged from 2 to 52 wk. Cocoa flavanol intake significantly improved insulin sensitivity and lipid profile. 
    • Our study suggests that cocoa flavanol intake has favorable effects on select cardiometabolic biomarkers among adults. These findings support the need for large long-term RCTs to assess whether cocoa flavanol intake reduces the risk of diabetes and cardiovascular events.
  • Liu, J., Hefni, M. E., & Witthöft, C. M. (2020). Characterization of flavonoid compounds in common Swedish berry species. Foods. 2020;9(3):358.
    • Berries are recognized as a good source of flavonoids. Flavonoids, a primary subgroup of polyphenolic compounds, have been shown to possess potent antioxidant, antimicrobial, and anti-inflammatory properties [1,2,3] and to exhibit beneficial effects against obesity, diabetes, neurodegenerative disorders, and cardiovascular disease
    • Berries are recognized as a good source of flavonoids. Flavonoids, a primary subgroup of polyphenolic compounds, have been shown to possess potent antioxidant, antimicrobial, and anti-inflammatory properties [1,2,3] and to exhibit beneficial effects against obesity, diabetes, neurodegenerative disorders, and cardiovascular disease
    • 100grams of blueberries (around 3 ounces)  = 1100mgs of flavonoids and 100mgs of strawberries = 500 mgs of flavonoids.
  • Luo Q, Luo L, Zhao J, Wang Y, Luo H. Biological potential and mechanisms of Tea’s bioactive compounds: An Updated review. J Adv Res. 2024 Nov;65:345-363. doi: 10.1016/j.jare.2023.12.004.
    • Tea contains bioactive compounds—such as polyphenols, amino acids, polysaccharides, alkaloids, terpenoids, minerals, and vitamins—that contribute to its health-promoting effects.
    • These compounds exhibit pharmacological activities, including antioxidant, anti-inflammatory, anticancer, antidiabetic, anti-obesity, cardiovascular-protective, immune-modulating, and gut microbiota-regulating effects.
    • Regular tea consumption may offer therapeutic benefits, but potential risks and dosage considerations should be evaluated in clinical applications.
  • Luo Y, Jian Y, Liu Y, Jiang S, Muhammad D, Wang W. Flavanols from nature: A phytochemistry and biological activity review. Molecules. 2022;27(3):719.
    • The pharmacological and biological properties of flavanols have been extensively studied to reveal their anti-oxidation, anti-inflammatory, anti-cancer, anti-viral effects, and protective cardiovascular properties, among others.
  • Mahboob A, Samuel SM, Mohamed A, Wani MY, Ghorbel S, Miled N, Büsselberg D, Chaari A. Role of flavonoids in controlling obesity: molecular targets and mechanisms. Front Nutr. 2023 May 12;10:1177897
    • In obese individuals… the excessive production of free radicals coupled with an unresponsive antioxidant mechanism leads to a significant oxidative stress, a risk factor for obesity-related comorbidities and complications in the affected individuals
    •  flavonoids are one of the most widely studied compounds for their multifaceted beneficial effects, when used to treat obesity, diabetes, hypertension, CVD, and neoplasia
    • Leptin (discovered in 1994) regulates energy balance through peripheral hormone signals to the brain. Plant-derived biomolecules such as celastrol () and withaferin A () decreased body weight by enhancing leptin sensitivity.
    • Dietary flavonoids can reduce fat and carbohydrate intake by regulating their hydrolysis and absorption in the gastrointestinal tract 
    • Polyphenols, including flavonoids, have been shown as good inhibitors of amylases. Lipases, α-amylases, and α-glucosidases are the main digestive enzymes whose inhibition can be used as a target for anti-diabetes and anti-obesity treatments. Flavonoids apigenin, luteolin, kaempferol, naringenin, quercetin, myricetin, chrysin, and baicalein were described to display both α-amylase and α-glucosidase inhibitory capacity 
  • Meccariello R, D’Angelo S. Impact of polyphenolic-food on longevity: An elixir of life. An overview. Antioxidants (Basel). 2021 Mar 24;10(4):507.
    • Several studies collectively suggests that the intake of polyphenols and their major food sources may exert beneficial effects on improving insulin resistance and related diabetes risk factors, such as inflammation and oxidative stress. They are the most abundant antioxidants in the diet, and their intake has been associated with a reduced aging in humans.
    • Numerous food supplements that show antioxidant probability prevent and treat chronic conditions linked to ROS, which results in a healthier and longer life. Scientists have proposed that antioxidants have auspicious properties on both age-related and chronic syndromes, principally cancer and neurodegenerative syndromes
    • The effectiveness of the anti-aging preventive action of nutritional interventions based on diets rich in polyphenolic food, such as the diets of the Blue zones, are discussed.
  • Medoro A, Scapagnini G, Davinelli S. The Role of Phytochemicals in Aging and Aging-Related Diseases. Pharmaceuticals. 2025; 18(11):1713. https://doi.org/10.3390/ph18111713
    • Beyond their canonical antioxidant capacity, plant-derived molecules can modulate key biological processes underlying aging, including chronic low-grade inflammation, cellular senescence, mitochondrial dysfunction, and lipid metabolism. Taken together, these contributions show how phytochemicals may influence a number of biological processes that support healthy aging.
    • The potential therapeutic application of major classes of dietary phytochemicals in the nervous system is discussed in a review by Dareowolabi et al., which highlights how these molecules affect the interplay of oxidative stress, neuroinflammation, and mitochondrial dysfunction in age-related neurodegenerative disorders. In particular, the authors emphasize the role of these molecules in modulating oxidative stress, controlling neuroinflammation, and supporting mitochondrial function through the regulation of Nrf2 signaling, the NF-κB inflammatory cascade, and the PTEN-induced kinase 1 (PINK1)–Parkin pathway in neurodegenerative disorders.
    • Phytochemicals with mitochondrial-modulating properties, also involved in myogenesis and muscle regeneration, are promising candidates for preserving muscle mass and functionality, and for preventing or slowing down the progression of physical frailty 
  • Menichetti G, Barabási AL, Loscalzo J. Chemical Complexity of Food and Implications for Therapeutics. New England Journal of Medicine. 2025;392(18):1836-1845
    • Food contains more than 139,000 molecules, which influence nearly half the human proteome. Systematic analysis of food–chemical interactions can potentially advance nutrition science and drug discovery.
  • Montenegro-Landívar MF, Tapia-Quirós P, Vecino X, et al. Polyphenols and their potential role to fight viral diseases: An overview. Sci Total Environ. 2021;801:149719.
    • These compounds are known as natural by-products or secondary metabolites of plants, which are present in the daily diet and provide important benefits to the human body such as antioxidant, anti-inflammatory, anticancer, anti-allergic, antihypertensive and antiviral properties,
    • This review focuses on the potential antiviral properties of some polyphenols and their action mechanism against various types of viruses such as coronaviruses, influenza, herpes simplex, dengue fever, and rotavirus, among others. Also, it is important to highlight the relationship between antiviral and antioxidant activities that can contribute to the protection of cells and tissues of the human body. 
  • Mustafa AM, Abouelenein D, Acquaticci L, Alessandroni L, Angeloni S, Borsetta G, Caprioli G, Nzekoue FK, Sagratini G, Vittori S. Polyphenols, Saponins and Phytosterols in Lentils and Their Health Benefits: An Overview. Pharmaceuticals (Basel). 2022 Oct 3;15(10):1225.
    • The lentil (Lens culinaris L.) is one of the most important legumes (family, Fabaceae). It is a natural functional food rich in many bioactive compounds, such as polyphenols, saponins and phytosterols. Several studies have demonstrated that the consumption of lentils is potentially important in reducing the incidence of a number of chronic diseases, due to their bioactive compounds.
    • he most common polyphenols in lentils include phenolic acids, flavan-3-ol, flavonols, anthocyanidins, proanthocyanidins or condensed tannins, and anthocyanins, which play an important role in the prevention of several degenerative diseases in humans, due to their antioxidant activity. 
    • Lentil polyphenols are reported to have antidiabetic, cardioprotective and anticancer activities. Lentil saponins are triterpene glycosides, mainly soyasaponins I and βg. These saponins have a plasma cholesterol-lowering effect in humans and are important in reducing the risk of many chronic diseases.
  • Osakabe N, Shimizu T, Fujii Y, Fushimi T, Calabrese V. Sensory nutrition and bitterness and astringency of polyphenols. Biomolecules. 2024 Feb 17;14(2):234.
    • Epidemiological studies have reported a negative correlation between polyphenol intake and cardiovascular disease [10], neurodegenerative diseases [11,12] and age-related deterioration of sensory organs [13]. There are reports that people who are regular consumers of astringent and bitter drinks may be less at risk of type 2 diabetes and cardiovascular diseases, such as coffee and tea [14,15]. Large-scale intake studies of polyphenols from cocoa have also shown reduced cardiovascular deaths [16] and hippocampus-dependent cognitive improvements in the elderly [17].
    • Recentstudies have reported that polyphenols ingested from the diet can alter the composition of the gut flora [19]. It has been reported that the composition of secondary metabolites in the colon changes accordingly and that these may be absorbed and affect cardiovascular disease and cognitive function [20].
  • Ottaviani JI, Britten A, Lucarelli D, Luben R, et al. Biomarker-estimated flavan-3-ol intake is associated with lower blood pressure in cross-sectional analysis in EPIC Norfolk. Sci Rep. 2020 Oct
    • The high variability in the flavan-3-ol content of food makes it difficult to estimate actual intake without nutritional biomarkers.
    • In this study, we investigated cross-sectional associations between biomarker-estimated flavan-3-ol intake and blood pressure and other CVD risk markers, as well as longitudinal associations with CVD risk in 25,618 participants. High flavan-3-ol intake, achievable as part of a habitual diet, was associated with a significantly lower systolic blood pressure
    • Flavanol intake could therefore have a role in the maintenance of cardiovascular health on a population scale.
  • Pérez-Burillo S, Navajas-Porras B, López-Maldonado A, Hinojosa-Nogueira D, Pastoriza S, Rufián-Henares JÁ. Green Tea and Its Relation to Human Gut Microbiome. Molecules. 2021 Jun 26;26(13):3907. doi: 10.3390/molecules26133907. PMID: 34206736; PMCID: PMC8271705.
    • Green tea modulates gut microbiota by promoting beneficial bacteria and suppressing harmful species involved in inflammation and chronic disease.
    • Gut microbes metabolize green tea compounds into smaller bioactive molecules, contributing to its health benefits.
    • Green tea helps correct microbial dysbiosis linked to conditions like obesity and cancer, supporting its role in disease prevention and gut health
  • Przybylska, S. Lycopene—A Bioactive Carotenoid Offering Multiple Health Benefits: A Review. Int. J. Food Sci. Technol. 2020, 55, 11–32.
    • Lycopene scavenges singlet oxygen and peroxyl radicals, reducing oxidative stress. It also inhibits nuclear factor-kB (NF-κB) signaling, a pro-inflammatory pathway, thereby exerting anti-inflammatory effects.
    • Furthermore, lycopene enhances the nuclear factor erythroid 2-related factor (Nrf2) pathway, promoting the expression of antioxidant response element (ARE)-regulated genes such as heme oxygenase-1 (HO-1) and superoxide dismutase (SOD), which help detoxify ROS and maintain cellular redox balance
    • Moreover, lycopene supports cardiovascular health, reduces cancer risk, combats oxidative stress, lowers blood pressure, prevents LDL oxidation, and inhibits tumor growth
    • Its antioxidant properties also benefit the skeletal system and neurodegenerative diseases like Alzheimer’s and Parkinson’s 
  • Raman G, Avendano EE, Chen S, Wang J, Matson J, Gayer B, Novotny JA, Cassidy A. Dietary intakes of flavan-3-ols and cardiometabolic health: systematic review and meta-analysis of randomized trials and prospective cohort studies. Am J Clin Nutr. 2019 Nov 1;110(5):1067-1078. doi: 10.1093/ajcn/nqz178. PMID: 31504087; PMCID: PMC6821550.
    • Of 15 prospective cohorts (23 publications), 4 found highest compared with lowest habitual intakes of flavan-3-ols were associated with a 13% reduction in risk of CVD mortality and 2 found a 19% reduction in risk of chronic heart disease (CHD) incidence.
    • Of 156 RCTs, flavan-3-ol intervention resulted in significant improvements in acute/chronic flow-mediated dilation (FMD), systolic (SBP) and diastolic blood pressure (DBP), total cholesterol (TC), LDL and HDL cholesterol, triglycerides (TGs), hemoglobin A1c (HbA1c), and homeostasis model assessment of insulin resistance
  • Rudrapal, M.; Khairnar, S.J.; Khan, J.; Dukhyil, A.B.; Ansari, M.A.; Alomary, M.N.; Alshabrmi, F.M.; Palai, S.; Deb, P.K.; Devi, R. Dietary Polyphenols and Their Role in Oxidative Stress-Induced Human Diseases: Insights Into Protective Effects, Antioxidant Potentials and Mechanism(s) of Action. Front. Pharmacol. 2022, 13, 806470.
    • polyphenols found in organic fruits, such as quercetin in apples and flavonoids in berries, contribute to antioxidant defense by modulating key enzymes in ROS metabolism [155]. Quercetin inhibits xanthine oxidase, an enzyme involved in ROS production, and upregulates catalase (CAT) and GPx, two critical enzymes that neutralize hydrogen peroxide
  • Sangiovanni E, Brivio P, Dell’Agli M, Calabrese F. Botanicals as modulators of neuroplasticity: Focus on BDNF. Neural Plasticity. 2017:5965371.
    • The involvement of brain-derived neurotrophic factor (BDNF) in different central nervous system (CNS) diseases suggests that this neurotrophin may represent an interesting and reliable therapeutic target. 
    • The studies reported strengthen the hypothesis that botanicals may be considered useful modulators of BDNF in CNS diseases, without high side effects.
  • Santhiravel S, Bekhit AEA, Mendis E, Jacobs JL, Dunshea FR, Rajapkse N, Ponnampalam E. The impact of plant phytochemicals on the gut microbiota of humans for a balanced life. International Journal of Molecular Sciences. 2022;23(15):8124.
    • The habitual consumption of specific dietary components can impact beyond their nutritional benefits, altering gut microbiota diversity and function and could manipulate health.
    • These compounds have low bioavailability and long time-retention in the intestine due to their poor absorption, resulting in beneficial impacts on gut microbiota population. Feeding diets containing phytochemicals to humans and animals may offer a path to improve the gut microbiome resulting in improved performance and/or health and wellbeing. 
  • Sansone R, Rodriguez-Mateos A, Heuel J, Falk D, Schuler D, Wagstaff R, Kuhnle GG, Spencer JP, Schroeter H, Merx MW, Kelm M, Heiss C; Flaviola Consortium, European Union 7th Framework Program. Cocoa flavanol intake improves endothelial function and Framingham Risk Score in healthy men and women: a randomised, controlled, double-masked trial: the Flaviola Health Study. Br J Nutr. 2015 Oct 28;114(8):1246-55.
    • Consumption of flavonoid-rich foods such as cocoa and tea may reduce cardiovascular disease risk. The flavonoids epicatechin (in cocoa and tea) and quercetin (in tea) probably play a role by reducing endothelial dysfunction and inflammation, 2 main determinants of atherosclerosis.
    •  In (pre)hypertensive men and women, epicatechin may contribute to the cardioprotective effects of cocoa and tea through improvements in endothelial function. Quercetin may contribute to the cardioprotective effects of tea possibly by improving endothelial function and reducing inflammation.
  • Sharifi-Rad, J.; Rodrigues, C.F.; Sharopov, F.; Docea, A.O.; Can Karaca, A.; Sharifi-Rad, M.; Kahveci Karıcaoglu, D.; Gülseren, G.; Şenol, E.; Demircan, E.; et al. Diet, Lifestyle and Cardiovascular Diseases: Linking Pathophysiology to Cardioprotective Effects of Natural Bioactive Compounds. Int. J. Environ. Res. Public Health 2020, 17, 2326. ***
    • Dietary, natural bioactive compounds, as well as healthy lifestyles, are considered to prevent coronary artery diseases. Pre-clinical and clinical studies reported that consumption of plant-food bioactive derivatives including polyphenolic compounds, peptides, oligosaccharides, vitamins, unsaturated fatty acids possess protective effects on cardiovascular diseases.
    • Among the multiple plant-derived bioactives, polyphenols are one of the most important groups of natural cardioprotective, antioxidant and anti-inflammatory agents found in human foods, including fruits, vegetables, grains, herbs, and seeds
    • Polyphenols can improve cardiovascular health using inhibiting platelet aggregation, reducing vascular inflammation, modulating apoptotic processes, limiting low-density lipoprotein LDL oxidation and improving lipid profiles
    • Many studies have suggested that citrus fruits, cocoa-rich products and dark chocolates contain high concentrations of flavonoids related to CVD risk reduction [20,21]. Likewise, green tea and its extracts have a high level of flavan-3-ol molecules, epigallocatechin-3-gallate (EGCG), which are among important cardioprotective antioxidants.
  • Sahul Hamid, L. S. , Jalil, J. , Abdul Wahab, S. M. , Azmi, N. and Yaakob, N. S. (2023). Comparative HPLC Analysis of 6-Gingerol and 6-Shogaol in Soil-Based and Soilless-Grown Ginger. Journal of Medicinal plants and By-products, 12(4), 319-328. doi: 10.22034/jmpb.2023.362686.1577
    • Ginger’s primary bioactive compound, 6-gingerol, is present in both soil-grown and hydroponically grown ginger, with slightly higher levels in soil-grown varieties; 6-shogaol remains very low in both.
    • 95% ethanol extracts yield significantly higher 6-gingerol concentrations than 100% ethanol extracts, and storage conditions can influence gingerol content.
    • Hydroponically grown ginger still produces substantial 6-gingerol levels, making it a viable, environmentally friendly alternative for pharmacological and medicinal applications.
  • Singh B, Singh JP, Shevkani K, Singh N, Kaur A. Bioactive constituents in pulses and their health benefits. J Food Sci Technol. 2017;54(4):858–870. doi:10.1007/s13197-016-2391-9
    • Pulses are good sources of bioactive compounds such as polyphenols, phytosterols and non-digestible carbohydrates that play important physiological as well as metabolic roles. These compounds vary in concentration amongst different pulse species and varieties. 
    • Ferulic acid is the most abundant phenolic acid present in pulses, while flavonol glycosides, anthocyanins and tannins are responsible for the seed coat colour. Sitosterol (most abundant), stigmasterol, and campesterol are the major phytosterols present in pulses. Pulse fibres, resistant starch and oligosaccharides function as probiotics and possess several other health benefits such as anti-inflammatory, anti-tumour, and reduce glucose as well as lipid levels.
  •  Somerville VS, Braakhuis AJ, Hopkins WG. Effect of Flavonoids on Upper Respiratory Tract Infections and Immune Function: A Systematic Review and Meta-Analysis. Adv Nutr. 2016;7(3):488-497. Published 2016 May 16. doi:10.3945/an.115.010538 1.
  • van Breda, S.G.J.; de Kok, T.M.C.M. Smart Combinations of Bioactive Compounds in Fruits and Vegetables May Guide New Strategies for Personalized Prevention of Chronic Diseases. Mol. Nutr. Food Res. 2018, 62, 1700597.
  • Zhang X, Jia Q, Jia X, et al. Brassica vegetables—an undervalued nutritional goldmine. Hortic Res. 2024;12(2):uhae302. doi:10.1093/hr/uhae302
    • Brassica vegetables (e.g., broccoli, cabbage, kale) are rich in phytochemicals like glucosinolates, which are metabolized into bioactive compounds such as isothiocyanates with potential anticancer properties. These phytochemicals also exhibit antioxidant, anti-inflammatory, and antimicrobial effects, contributing to the prevention of chronic diseases. 
    • “Processing methods such as boiling, steaming, stir-frying, and microwaving significantly affect the bioactive compounds in brassica vegetables”
    • Techniques such as agronomic biofortification can enhance the nutrition of Brassica crops