Phytonutrients: Understanding Plant-Based Nutrients and Their Health Benefits
Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plant foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. They help protect plants from damage and are believed to provide health benefits to humans. There are thousands of identified phytochemicals, each contributing to unique flavors, aromas and colors in plant foods. Some well-known types of phytochemicals include carotenoids, flavonoids, phenolic acids, phytoestrogens and sulfur compounds.
Carotenoid Benefits
Carotenoids are bright yellow, red and orange pigments acting as powerful antioxidants. The most widely recognized carotenoids are beta-carotene, lycopene, lutein and zeaxanthin. Beta-carotene can be converted into vitamin A in the body and is thought to promote eye and skin health. Lycopene is associated with reduced cancer and heart disease risk. Lutein and zeaxanthin concentrate in the macula of the eye where they help protect against age-related macular degeneration and cataracts. Top sources of carotenoids include sweet potatoes, carrots, pumpkins, tomatoes and leafy greens.
Flavonoids for Heart and Brain Health
Flavonoids comprise the largest group of polyphenols in our diets. Phytonutrients include flavonols, flavones, flavanols, flavanones and anthocyanins. Flavonoids are linked to reduced cancer cell growth and decreased inflammation. Specific types also decrease blood pressure and aid cognitive function. Flavonols like quercetin are abundant in berries, onions and tea. Cocoa and red wine are high in flavanols. Oranges, grapefruit and tomatoes provide flavanones. Berries are a standout source of anthocyanins. Research suggests regular flavonoid intake through a variety of plant foods may support heart and brain health.
Sulfur Benefits from Allium Vegetables
Sulfur-containing Phytonutrients like allicin and S-allylcysteine are largely responsible for the distinct aroma and flavors of allium vegetables like garlic, onions, scallions, shallots and leeks. When these foods are crushed or chewed, an enzyme reaction occurs producing the active compounds. Population studies worldwide point to lowered risks of certain cancers, especially stomach, with routine allium intake. Garlic and its relatives also exhibit cardiovascular benefits including cholesterol-lowering effects. Their antimicrobial properties lend support against illnesses. Allium vegetables are highly versatile additions to many healthy cuisines.
Indole-3-Carbinol and Broccoli's Cancer-Fighting Potential
Cruciferous vegetables like broccoli, cabbage, cauliflower and Brussels sprouts provide fiber, vitamins, minerals and unique phytochemicals. One class called glucosinolates breaks down into compounds with potential anti-cancer properties. Indole-3-carbinol in broccoli may modulate hormone metabolism and influence cell division to make tumors less likely to form or spread. Studies on broccoli suggest possible protective mechanisms against cancers of the prostate, breast, colon and bladder. For maximizing levels, it's best to eat these vegetables raw or lightly steamed to retain glucosinolates. Including broccoli a few times weekly could support overall cancer prevention.
Phenolic Benefits Throughout Plant Kingdom
Phenolic acids and polyphenols compose an enormous group of phytochemicals with strong antioxidant abilities. Common types are hydroxycinnamic acid, ellagic acid, resveratrol and lignans. fruits, vegetables, herbs, spices, coffee, tea and chocolate are especially rich in phenolics. Research ties them to lowered risks of heart disease, diabetes, neurological decline and certain cancers through mechanisms like reducing inflammation and blocking carcinogen activation. Phenolics are thought to be responsible for the medicinal properties of purple berries, turmeric, cinnamon, oregano and cloves. Making room for a variety of plant fibers in one's diet ensures plentiful phenolic intake.
Including More Phytonutrients in Your Life
The health effects of phytochemicals are attributed to their combined antioxidant, anti-inflammatory and detoxification properties. Eating a “rainbow” of plant colors daily is an easy way to gain benefits from a wide range of these compounds. Cooking methods preserving maximum structure allow phytochemicals better absorption. While supplements may supply concentrated amounts, real whole foods grown from nature provide the broadest spectrum of interactive components. Making dietary shifts toward more unprocessed plant sources provides an opportunity for enhanced well-being and disease prevention from phytochemicals equipped within.
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