Phytochemicals & Phytonutrients
Phytonutrients, also called phytochemicals or antioxidants, are compounds produced by plants that provide health benefits to the body. Find information about carotenoids, flavonoids, isoflavones, and other types of phytonutrients below.
What are Phytochemicals, and What Do they Do?
All plants including fruit, vegetables, beans and grains — produce phytochemicals. They are part of the plant's immune system and help protect the plant from viruses, bacteria, fungi and parasites. Phytochemicals can offer humans some of that same protection.
The major phytochemicals are polyphenols and carotenoids. Specific phytochemicals include lutein, quercetin, anthocyanins, lycopene, curcumin, resveratrol, cinnamic acid, and capsaicin.
Phytochemicals & Phytonutrients
Phytochemicals are often referred to as phytonutrients, which are the nutrients found in plant-based foods such as fruits and vegetables.
Phytochemicals are naturally occurring compounds with potential health benefits. Phyto, from Greek, means plant. Phytochemicals are plant chemicals.
Unlike nutrients, all types of phytonutrients or phytochemicals are not essential for life. Yet, because of their potential to promote good health, they have captured the attention of both academic research and the public.
Phytonutrients offer functional benefits beyond essential nutrition. Phytonutrients are substances produced by plants naturally to protect themselves against viruses, bacteria, fungi, insects, drought, and even sunlight. Additionally, phytonutrients provide the color, aroma, texture, and flavor that make many foods more appealing. For example, an orange has more than 170 different phytonutrients. Phytonutrients are concentrated in the skin or peel of vegetables and fruits.
Phytonutrients
Phytonutrients are nutrients in plants that may provide some health benefits. Phytonutrients is a broader term that encompasses antioxidants. Phytonutrients include capsaicin, flavonoids, resveratrol, polyphenols, carotenoids, indoles, lignans, phytoestrogens, stanols, saponins, terpenes, anthocyanidins, phenolic acids, and many more. They are found in fruits and vegetables, grains, nuts and seeds, legumes, and some natural spices. Many phytonutrients act as antioxidants, but they have several other functions, such as inhibiting inflammatory responses, blocking the actions of specific enzymes, mimicking hormones, and altering cholesterol absorption.
Phytonutrients are present in small amounts in the food supply, and although thousands have been and are currently being scientifically studied, their health benefits remain largely unknown. Also largely unknown is their potential toxicity, which could be substantial if taken in large amounts as supplements. Moreover, phytonutrients often interact with each other as micronutrients such as vitamins and minerals. Therefore, eating various foods, including fruits, vegetables, and grain-baking foods, is recommended for a good balance of nutrients and phytonutrients.
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In summary, the potential benefits of phytochemicals include the following:
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Reducing inflammation
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Strengthening the immune system
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Halting reproduction of damaged cells
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Preventing DNA damage and helping DNA repair
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Helping regulate hormones
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Helping prevent risks of cancer
Phytochemicals Categories
Phytonutrients are grouped according to their biochemical characteristics and similar protective functions in the human body. Most phytonutrients in vegetables and fruits fit into the following four groups: carotenoids, flavonoids, indoles, and allicin.
Phytochemicals
Next, we can group the phytonutrients according to the color they give foods.
Red color fruits and vegetables: The photopigment giving the red color is lycopene, which is a powerful carotenoid that may help maintain heart, vision, and immune health and may reduce cancer risks. When cooked, lycopene is more available to your body.
Orange and deep yellow: In these plant-based foods, carotenoids, flavonoids, and the antioxidant vitamin C may promote heart, vision, and immune health and reduce some cancer risks. The deeper the yellow/orange, the more carotenoids these foods have.
Green: The phytopigments of the color green are chlorophyll and lutein. In addition, the indoles also exist in green veggies and may help promote healthy vision.
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Purple and blue: The pigments giving purple and blue are anthocyanins, which provide a blue-purple color. Phenolics often are also contained in these foods, which may help with memory and urinary tract health and may help reduce cancer risks.
White and brown: The onion family contains allicin, which has anti-tumor properties. Allicin is found in onions, cauliflower, garlic, leeks, parsnips, daikon radish, mushrooms
