A found drinking a few cups of coffee a day was associated with a lower risk of dying from any cause. Coffee drinkers had a lower risk of developing heart disease, type 2 diabetes, liver disease, depression, Alzheimer’s disease, Parkinson’s disease, and prostate, endometrial, liver and skin cancers.
However, the review also found related to pregnancy and fracture risk in older women, even after results were adjusted for possible confounding factors, like smoking.
Some of coffee's positive effects have been attributed to food components called "". But if you're not a coffee drinker, don't worry — you can find phytonutrients in other foods too.
What are phytonutrients?
, or , are chemical compounds plants produce that help them grow well. They can deter predators or help fight off pathogens.
Research is shedding light on their potential benefits for human health, too. When we digest and absorb foods and drinks that are rich in phytonutrients, these compounds become active in our bodies' biochemical pathways that affect our health and influence whether we develop disease.
Scientists have identified in plants including nuts, beans, seeds, vegetables, fruit and grains.
Research to identify in disease prevention and treatment is accelerating.
Four phytonutrients
Two of the phytonutrients found in coffee beans are caffeic acid and chlorogenic acid. You'll also find them in fruit, vegetables, herbs and spices.
Caffeic acid is found in dates, prunes, olives, potatoes, sunflower seed meal, cinnamon, cumin, nutmeg, ginger, star anise, spearmint, caraway, thyme, oregano, sage and rosemary.
Chlorogenic acid is found in prunes, blueberries, apples, pears, peaches, globe artichokes, potatoes, sunflower seeds, spearmint, sage and oregano.
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Most of the research on caffeic acid and chlorogenic acid has been in laboratory studies, so the results cannot be applied directly to people. But laboratory studies suggest these compounds that contribute to the development of chronic diseases, including cancer.
They may prevent cancer development by neutralising that can damage cell walls, and by converting potential cancer-causing substances into less toxic compounds.
Further, in studies in mice, caffeic acid and chlorogenic acid after eating. These results suggest a mechanism for lowering the risk of developing type 2 diabetes, though we'll need research beyond laboratory studies before we can move towards any conclusions.
Among other phytonutrients with similar anti-inflammatory and protective properties are and .
Spices such as cinnamon, cumin, nutmeg, ginger, star anise, spearmint, caraway, thyme, oregano, sage and rosemary contain caffeic acid. Source: Gewurzhaus/Instagram
Quercetin compounds give flowers, vegetables and fruit some of their colour. Quercetin helps plants and regulates the hormones that influence their growth and development.
Food sources include asparagus, black olives, cocoa, cranberries, buckwheat, prunes, broad beans, plums, apples, red and brown onions, shallots, blackberries, raspberries, strawberries, broccoli, red lettuce, red wine, green beans, zucchini, oregano, marjoram, cloves and capers.
While most studies of quercetin have similarly been in cells or animals, and not humans, they show quercetin has . Quercetin alters the way cancer cells develop, grow and spread, . So more research on quercetin as a potential therapeutic agent for cancer is warranted.
Quercetin supplements have been tested in humans for their effects on blood pressure. In a , both systolic and diastolic blood pressure were significantly reduced among patients taking quercetin.
Research to identify phytonutrients use in disease prevention and treatment is accelerating.
Glucosinolates give certain plants their . They're found in broccoli, cabbage, Brussels sprouts, cauliflower, daikon radish, kale, wasabi, bok choi, rocket, horseradish, radish, turnip, watercress and mustard greens.
Food processing , with steaming preserving more compared to boiling or blanching.
The bioactivity of is likely to have evolved as part of the plants' defence systems against disease and insect pests. Laboratory studies in cells, mice and rats have shown glucosinolates exert , as well as by .
We need more research to evaluate whether glucosinolates could be used to increase the effectiveness of current cancer therapies.
Putting it all together
While research progresses to identify how phytonutrients could help prevent disease and improve our health and well-being, eating a variety of phytonutrient-rich foods is part of having a balanced diet.
Here are some ideas to include more of these foods in your meals and snacks:
- Buy a new herb or spice next time you're at the supermarket — and use them in cooking regularly.
- Try a spiced fruit compote. Simmer a mix of fresh, canned, dried or frozen fruit, including apples, peaches, apricots, or mixed berries with spices such as cinnamon, ginger, cloves or star anise. Store in the fridge and spoon over cereal or yoghurt.
- Make a spice base by browning chopped onions in a frying pan with a splash of olive oil, crushed garlic and a teaspoon of dried herbs such as cumin, caraway, oregano, thyme or marjoram. Add to soups, sauces and casseroles.
- Finely chop peppermint, spearmint or parsley and add to cooked peas, mashed potato and salads.
is a professor in nutrition and dietetics at the University of Newcastle. This article was originally published on . Read the .
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