Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plant foods like fruits and vegetables. They help protect plants from environmental stresses and give plants their vibrant colors. There are thousands of identified phytochemicals, each with potential health benefits for humans. Some major classes of phytochemicals include carotenoids, flavonoids, alkaloids, nitrogen-containing compounds and organosulfur compounds.
Carotenoids
Carotenoids are a group of over 700 phytochemicals that include beta-carotene, lycopene, lutein and astaxanthin. They give fruits and vegetables their characteristic red, orange and yellow colors. Carotenoids serve as powerful antioxidants, protecting cells from free radical damage. Studies show carotenoids may reduce the risk of certain cancers, heart disease and eye disease. One of the most prominent carotenoids is lycopene, which tomatoes and watermelon are especially rich in. Higher lycopene intake has been linked to a lower risk of prostate cancer in men.
Flavonoids
Flavonoids represent over 6000 identified compounds, making it the largest category of Phytonutrients. Common flavonoids in the diet include anthocyanins, found in berries and dark grapes, and flavanols like catechins found in tea and cocoa. Flavonoids are known to have anti-inflammatory properties and may help reduce the risk of heart disease. Diets higher in flavonoid-containing foods have been associated with lower heart attack risks. Flavonoids may benefit brain health as well; some research links flavonoid intake to a reduced risk of cognitive decline.
Organosulfur Compounds
Allium vegetables like garlic, onions and leeks contain high amounts of organosulfur compounds, which give them their characteristic odor and flavor. Chief among these compounds is allicin, produced when garlic or other alliums are chopped or crushed. Organosulfur compounds have antimicrobial and antiplatelet effects that can support heart health. They may also help regulate blood sugar and reduce cancer risk. Garlic in particular has a long history of medicinal use and its active compounds show promise for supporting immune function.
Polyphenols
Polyphenols comprise a large family of bioactive plant chemicals that includes phenolic acids, stilbenes and lignans. Phenolic acids are found in berries, coffee, extra virgin olive oil and dark chocolate. Resveratrol, a type of stilbene, is concentrated in grape skins and pomegranate seeds. Lignans occur in flaxseeds and sesame seeds. These polyphenols have antioxidant abilities and may help fight inflammation in the body. Polyphenol-rich diets appear to offer protection against disorders like cardiovascular disease and diabetes. Resveratrol in particular shows anti-aging potential.
Nitrogen-Containing Compounds
Glucosinolates, indole-3-carbinol and isothiocyanates are among the nitrogen-containing phytochemicals concentrated in cruciferous vegetables like broccoli, cabbage and cauliflower. They have favorable effects on detoxification pathways in the liver. Isothiocyanates show anti-cancer activity and may help prevent the development or recurrence of certain cancers, especially prostate, breast and colorectal cancers. Garlic also contains sulfur-based nitrogen compounds that deliver cardiovascular benefits.
Dietary Sources Of Phytonutrients
Fruits: Berries, citrus fruits, melons and tropical fruits like mango and papaya contain an abundance of phytochemicals like carotenoids, flavonoids and phenolic acids.
Vegetables: Cruciferous, allium, nightshade, leafy greens and root vegetables boast high phytonutrient levels, particularly carotenoids, polyphenols and organosulfur compounds. Tomatoes are rich in lycopene.
Herbs and Spices: Peppers, basil, oregano, turmeric and ginger add flavor from their aromatic oils and phytonutrient content.
Legumes: Beans, lentils and peas provide polyphenols, fiber, indoles, flavonoids and lignans like isoflavones.
Nuts and Seeds: Flaxseeds, pumpkin seeds, almonds and walnuts contain phenolic acids, anthocyanins, flavonoids and phytosterols.
Beverages: Tea, coffee, fruit juice and red wine supply select flavonoids, phenolic acids and resveratrol.
Oils: Extra virgin olive oil contains phenolic compounds like oleuropein that act as antioxidants.
Putting Phytonutrients To Work For Your Health
By including a variety of plant foods in your daily diet, you gain the health benefits of their combined phytonutrient synergies. A phytonutrient-rich way of eating has been consistently linked to reduced disease risk and overall longevity. Make fruit, vegetables, whole grains, legumes, nuts, herbs and spices the foundation of your plate to harness the protective powers of these natural plant compounds.
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