Benefits Of Phytonutrients
| Colour | Name of the phytonutrient present | Benefits | Sources |
| Red | Carotenoids like lycopene and astaxanthi ... | Anti-inflammatory [5] Antioxidative ... | Berries like raspberries and strawberrie ... |
| Yellow | Bromelain Lutein Prebiotic fibres Ginger ... | Antioxidant Maintains gastrointestinal h ... | Ginger Pineapple Yellow capsicum Potato ... |
| Orange | Alpha-carotene [7] Bioflavonoids Alpha-c ... | Good for fertility Manages symptoms of . ... | Pumpkin Peaches. Sweet potato Carrot Yam ... |
| Blue/Purple | Anthocyanins [8] Flavonoids Procyanidins ... | Improves cognition. Good for heart Manag ... | Blueberries Blackberries Black grapes Fi ... |
What are phytonutrients and why are they important?
Phytonutrients, also known as phytochemicals, protect plants from threats in their natural environment such as disease and excessive sun. When humans eat plant food, phytonutrients protect them from chronic diseases. But unlike vitamins and minerals, phytonutrients aren’t essential.
What are phytonutrients in plant-based foods?
Other plant-based foods also contain phytonutrients, such as: Phytonutrients aren't essential for keeping you alive, unlike the vitamins and minerals that plant foods contain. But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly. More than 25,000 phytonutrients are found in plant foods.
What are phytochemicals and why are they important?
These phytochemicals contribute to healthy cell communication. This can trigger detoxification, decrease inflammation, and reduce the risk of tumors spreading. Glucosinolates are similar in helping to prevent cancer.
What are the best sources of phytonutrients for weight loss?
Seasoning food with a variety of spices such as turmeric, cilantro, parsley, onions, garlic, and ginger help provide valuable phytonutrients and also make meals much more enjoyable. Similarly, teas, such as green or black tea, also contain phytonutrients and can be a valuable source.
Which foods are high in phytonutrients?
Phytonutrientsfruits.vegetables.whole grains.tea.nuts.beans.spices.
What are phytonutrients and why do we need them?
These are called phytonutrients or phytochemicals. "Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats. Fruits and vegetables contain phytonutrients.
What are 3 benefits of phytochemicals?
For the Health Benefits of Phytochemicals, "Eat a Rainbow"Aid the function of the immune system.Protect cells and DNA from damage that may lead to cancer.Reduce inflammation.Slow the growth rate of some cancer cells.Help regulate hormones.
Are phytonutrients the same as vitamins?
Vitamins are found in a variety of food but phytonutrients are obtained exclusively from plant-based foods. Vitamins are necessary to maintain the normal functions of the body whereas phytonutrients are not. Deficiency of phytonutrients doesn't result in a disease whereas vitamin deficiency can cause poor health.
What is the best source of phytonutrients?
Phytonutrient rich foodsRed, orange and yellow vegetables and fruit (such as tomatoes, carrots, peppers, squash, sweet potatoes, peaches, mangos, melons, citrus fruits, and berries)Dark green leafy vegetables (such as spinach, kale, bok choy, broccoli, Swiss chard, and romaine lettuce)Garlic, onions, chives and leeks.More items...
Do phytonutrients help your immune system?
To reduce your susceptibility to the cold or the flu, you might consider boosting your immune health with phytonutrients. Nutrition plays a key role in strengthening your immune system. In fact, there is growing evidence that phytonutrients may positively impact our immune health.
What is the difference between phytonutrients and antioxidants?
Phyto means plants, and that brings us to the first difference between the 2 groups. Phytochemicals are present only in plant foods, whereas antioxidants may be derived from animal sources as well. Antioxidants may be vitamins (vitamins C, E), minerals (selenium), cartenoids (lycopene) or other compounds.
How do I eat more phytonutrients?
Add shredded peppers, radishes, onions, or broccoli steams to a shredded cabbage and carrot salad. Choose dried apricots, pineapples, apples, or tropical mix for snacks instead of candy. Eat the white part of citrus fruit, the albedo.
What phytonutrients are in bananas?
Banana contains several bioactive compounds, such as phenolics, carotenoids, biogenic amines and phytosterols, which are highly desirable in the diet as they exert many positive effects on human health and well-being.
Do I need phytonutrients?
Phytonutrients are not essential, and even though they sound similar, they're not vitamins and minerals or substitutes for them. But eating plant-based foods every day can help prevent disease and keep your body functioning optimally.
What fruit has the most phytonutrients?
BlueberriesThese berries are full of fiber and vitamin C, and also have one of the highest concentrations of antioxidants of any fruit. Blueberries contain a number of phytonutrients, including resveratrol and anthocyanins.
How do phytonutrients work?
In plants, phytonutrients act as pigments, giving fruits and vegetables their vibrant color. They also protect, fortify, and strengthen healthy plants. But these compounds can also play a role in helping maintain your health. Phytonutrients act as antioxidants, helping protect your body from free radicals.
Anthocyanins
According to a 2010 review published in the Annual Reviews in Food Science Technology has found that there are over 635 types of anthocyanins (23). The word anthocyanin comes from the Greek language and means blue or flower. It usually gives a blue, red, or purple hue to anthocyanin-rich vegetables and fruits.
Benefits of Anthocyanins
Reduced risk of disease: A 2010 review published in the Annual Reviews in Food Science and Technology has found that anthocyanins may reduce inflammation and the risk of disease (24).
Foods Rich in Anthocyanins
Red, blue, and purple plant foods are usually rich in anthocyanins. Some great examples include berries, currants, grapes, cherries, plums, red cabbage, and purple potatoes (23).
Tannins
Tannins provide an astringent, drying, and mouth-puckering flavor and affect the foods they are in. Despite their bitter taste, they actually offer many health benefits.
Benefits of Tannins
Increased antioxidants: A 2018 review published in Animal Nutrition has found that tannins are rich in antioxidants (30).
Foods Rich in Tannins
Tart foods, including pomegranates, currants, cranberries, and blackberries, are usually rich in tannins. Almonds, pecans, pistachios, walnuts, hazelnuts, and other nuts are also high in tannins. Beans, lentils, rice, and barley are also good sources of tannin. Lastly, dark chocolate, coffee and tea are rich sources of tannins (30).
Lutein and Zeaxanthin
Lutein and zeaxanthin tend to give food a rich orange or yellow hue although they are also very high in green vegetables but the chlorophyll content of the greens overpowers the yellow/orange. They are powerful phytochemicals.
How many phytonutrients are in plant foods?
But when you eat or drink phytonutrients, they may help prevent disease and keep your body working properly. More than 25,000 phytonutrients are found in plant foods.
What chemicals can help with cancer?
These chemicals may help hold in check the development and growth of cancer. Phytoestrogens. Because of their structure, phytoestrogens can exert estrogen -like effects. They can also block the effects of your natural supply of estrogen. Soy foods contain isoflavones -- a type of phytoestrogen.
What are phytoestrogens?
Phytoestrogens. Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals."Phyto" refers to the Greek word for plant. These chemicals help protect plants from germs, fungi, bugs, and other threats. Fruits and vegetables contain phytonutrients.
What foods help the immune system?
This vitamin helps keep your immune system working properly, and it's needed for eye health. Yellow and orange foods like pumpkins and carrots are good sources of alpha- and beta-carotene.
Is soy a phytoestrogen?
Soy foods contain isoflavones -- a type of phytoestrogen. Some evidence suggests that soy foods may be linked to: Lower risk of endometrial cancer. Lower risk of bone loss in women. Your body converts lignans, another type of phytonutrient, into chemicals with some estrogen-like effects.
Does pink grapefruit help with cataracts?
Pink grapefruit. Lycopene has been linked to a lower risk of prostate cancer. Lutein and zeaxanthin. These may help protect you from cataracts and age-related macular degeneration, which are two types of eye problems.
What are phytonutrients? What are their risks?
Phytonutrients are nutrients found in plants that develop to protect the plant from damaging environments. Plants are exposed to excess ultraviolet radiation, predator pests, toxins and pollution, resulting in the generation of dangerous free radicals within their cells.
How many phytonutrients are in plants?
Dr. Dean Ornish published an editorial in the American Journal of Cardiology demonstrating that plants contain more than 100,000 phytonutrients, one of the reasons nine servings of fruits and vegetables a day are recommended. He states that phytonutrients may account for the benefits of whole plant foods in cancer natural treatments.
What are phytochemicals?
The American Cancer Society defines phytonutrients or phytochemicals as: plant compounds like carotenoids, lycopene, resveratrol and phytosterols that are thought to have health-protecting qualities.
Why is the prefix "Phyto" used?
The prefix phyto is of Greek origin and means plant, and it’s used because phytonutrients are obtained only from plants. Plants have been cultivated and used to prevent and treat various human diseases for centuries.
What are some examples of foods that contain phytonutrients?
He states that phytonutrients may account for the benefits of whole plant foods in cancer natural treatments. Dates, berries, strawberries, coffee, earl grey tea, chai tea and green tea are examples of foods high in phytonutrients. It’s important to note that dairy, however, may block the absorption of phytonutrients.
Why do we need antioxidants?
We need these antioxidants to help fight free radicals that damage the cells in our bodies, and it’s why we need to eat several servings per day. Because phytonutrients are found in plants and best eaten as whole plants, it’s best to source the plants from organic farms to avoid pesticides and maximize nutrient content.
What is the best diet for cancer patients?
While studies are still in process to understand just how much we should consume, the American Cancer Society and the American Heart Association recommends consuming a diet filled with a variety of fruits and vegetables to ensure adequate amounts of much needed phytonutrients.
How are phytonutrients classified?
Phytonutrients are classified into types based on their chemical structure. Within these types are many groups that contain hundreds of phytonutrients. Below is a breakdown of the more common types and groups of phytonutrients.
What are the benefits of carotenoids?
Carotenoids act as antioxidants and have benefits that include boosting the immune system to protect the body against disease. Increasing this phytonutrient in your body through your diet can protect healthy cells in your body, which can help prevent the growth of cancer cells.
Why are flavonoids important?
They can be used to fight off free radicals that are responsible for causing oxidative stress. Therefore, they can be useful in protecting the body from toxins and stress. In addition to this, they can be useful in preventing inflammation.
Is phytonutrients good for you?
Although phytonutrients are not essential, they can provide many health benefits. Incorporating them into your everyday life can help you fight off diseases and infections that can be harmful to your health. We hope this article has given you a better understanding of how that can be done.
Is it necessary to have a good diet of phytonutrients?
Phytonutrients are not considered to be essential for our bodies to function in a healthy way. For example, our bodies rely on us to get the proper amount of protein, carbohydrates, and fat to stay healthy. If not, then our health and bodies may begin to wither away.
Is resveratrol good for you?
Resveratrol is a phytonutrient that acts as an antioxidant. The health benefits that it can provide include preserving brain health, increasing insulin sensitivity, and lowering blood pressure. It may also aid in preventing cartilage from deteriorating, which prevents joint pain and preserves mobility.
