Phytonutrients, also called phytochemicals(from Greek phyto, meaning "plant") are natural chemicals or compounds produced by plants.
These compounds serve various functions for the plants, including protection against pests, UV radiation, and diseases. When humans consume plants that contain phytonutrients, these compounds can have positive effects on our health. Many phytonutrients have antioxidant properties that help prevent damage to cells throughout the body.
Phytonutrients are not essential nutrients like vitamins and minerals, but they have been associated with various health benefits such as antioxidant activity, antimicrobial effects, anticancer property, improvement of immune system and modulation of hormone metabolism.
Here are some common types of phytonutrients and their potential health benefits:
1. Carotenoids: These are pigments responsible for the red, orange, and yellow colors in fruits and vegetables. They include beta-carotene (found in carrots), lutein (found in leafy greens), and lycopene (found in tomatoes). Carotenoids have antioxidant properties and may help protect against certain chronic diseases, including heart disease and age-related eye conditions.
2. Flavonoids: These are a diverse group of phytonutrients found in a wide range of fruits, vegetables, and beverages like tea and red wine. Flavonoids have antioxidant and anti-inflammatory properties, and they may support cardiovascular health and reduce the risk of certain cancers.
They can be further categorized into several subgroups based on their chemical structure and properties. Here are some of the main types of flavonoids:
Flavonols: Flavonols are one of the most common subgroups of flavonoids. They are often found in fruits, vegetables, and beverages. Some well-known flavonols include: Quercetin: Found in apples, onions, and tea, quercetin has antioxidant and anti-inflammatory properties.
Kaempferol: Present in foods like broccoli, kale, and spinach, kaempferol is associated with potential anti-cancer effects and cardiovascular benefits.
Myricetin: Found in berries, grapes, and red wine, myricetin also has antioxidant properties.
Flavanols (Flavan-3-ols): Flavanols are commonly found in cocoa, tea, and certain fruits. They are known for their potential cardiovascular benefits. Notable flavanols include: Epicatechin: Present in cocoa and dark chocolate, epicatechin may help improve blood flow and reduce the risk of heart disease. Catechin: Found in green tea, black tea, and some fruits, catechins are antioxidants associated with various health benefits.
Flavanones: Flavanones are primarily found in citrus fruits and are known for their potential anti-inflammatory properties. Examples include: Hesperidin: Abundant in oranges, hesperidin is associated with cardiovascular and anti-inflammatory benefits.Naringenin: Found in grapefruits and tomatoes, naringenin has antioxidant and anti- inflammatory properties.
Anthocyanins: These flavonoids provide red, purple, and blue colors to many fruits and vegetables. They are known for their antioxidant properties and potential health benefits. Examples include:
Cyanidin: Found in berries, red cabbage, and cherries, cyanidin has antioxidant effects and may support heart health.
Delphinidin: Present in blueberries and cranberries, delphinidin is associated with potential anti-inflammatory and anti-cancer properties.
Isoflavones: Isoflavones are primarily found in soybeans and soy products. They have gained attention for their potential hormonal effects due to their similarity to estrogen. Common isoflavones include genistein and daidzein.
Proanthocyanidins (Condensed Tannins): Proanthocyanidins are found in foods like grapes, apples, and cocoa. They are known for their antioxidant properties and may have benefits for cardiovascular health and reducing the risk of chronic diseases.
Chalcones: Chalcones are less common but still present in some plants. They have antioxidant properties and are occasionally used for their potential health benefits. Foods high in chalcones are pears, tomatoes and strawberries.
3. Polyphenols: Polyphenols are a larger category of phytonutrients that include flavonoids, but also other compounds like resveratrol (found in red wine and grapes) and curcumin (found in turmeric). They have antioxidant, anti-inflammatory, and potential anti-cancer properties.
4. Glucosinolates: Found in cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, glucosinolates can be converted into compounds that may help protect against certain types of cancer.
5. Phytosterols: These compounds are structurally similar to cholesterol and are found in plant-based oils, nuts, and seeds. Phytosterols can help lower LDL cholesterol levels, making them beneficial for heart health.
6. Lignans: Lignans are found in seeds, particularly flaxseeds, and may have antioxidant properties, as well as potential benefits for heart health and hormone-related conditions.
7. Saponins: Saponins are compounds found in legumes (like beans and lentils) and certain vegetables. They may have cholesterol-lowering and immune-modulating effects.
8. Terpenes: Terpenes are aromatic compounds found in herbs, spices, and some fruits. They have diverse health effects and are often responsible for the distinctive flavors and aromas of these foods.
It's important to note that phytonutrients often work synergistically with other nutrients found in whole foods, and consuming a varied diet rich in fruits, vegetables, whole grains, and nuts is the best way to benefit from their potential health advantages. Different phytonutrients offer different benefits, so incorporating a wide range of plant-based foods into your diet can help ensure you get a diverse array of these compounds.
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