Common Sources of Phytochemicals and Health Benefits
| Phytochemical (s) | Plant Source | Possible benefits |
| Carotenoids (beta‐carotene, lycopene, lu ... | Red, orange and green fruits and vegetab ... | May inhibit cancer cell growth, work as ... |
| Flavonoids (anthocyanins, quercetin) | Apples, citrus fruits, onions, soybeans ... | May inhibit inflammation and tumour grow ... |
| Indoles and Glucosinolates (sulforaphane ... | Cruciferous vegetables (broccoli, cabbag ... | May induce detoxification of carcinogens ... |
| Inositol (phytic acid) | Bran from corn, oats, rice rye and wheat ... | May inhibit cancer cell growth and work ... |
- 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.
What are phytochemicals and how do they affect your health?
- Keep your cells healthy
- Help prevent the formation of carcinogens (cancer-producing substances)
- Reduce cholesterol levels
- Help move food through your intestinal tract
How do phytochemicals help boost your health?
How do phytochemicals improve your health? According to BreastCancer.org, there is evidence that consuming phytochemicals can reduce cancer risk by 40% . They can help stop the formation of cancer-causing substances and wipe out cancer-like changes.
Why are phytochemicals so important to your health?
- Research health conditions
- Check your symptoms
- Prepare for a doctor's visit or test
- Find the best treatments and procedures for you
- Explore options for better nutrition and exercise
What foods are good sources of phytochemicals?
Some of the most beneficial phytochemicals are:
- beta carotene and other carotenoids in fruits and vegetables
- resveratrol in red wine
- polyphenols in tea
- isothiocyanates in cruciferous vegetables (members of the cabbage family that include bok choy, collards, broccoli, brussels sprouts, kohlrabi, kale, mustard greens, turnip greens, and cauliflower)
Phytochemicals Health Benefits
Phytochemicals refer to the compounds present in plants. You can find these substances in foods that are plant-based, like fruits, legumes, vegetables, seeds, whole grains, and nuts.
Breaking Down Its Terminology
This naturally occurring compound offers an array of protective health benefits. Phytochemicals consist of compounds like salicylates, protease inhibitors, phytosterols, lectins, saponins, terpenes, glucosinolates, monoterpenes, sulphides, and polyphenols.
Claims & Evidence
Most of the present evidence regarding phytochemicals and their benefits can be seen from observing individuals who consume plant-based foods primarily. These people had significantly lesser rates of certain heart diseases and cancer types.
Some Phytochemicals & Their Benefits
Let us discuss some of these specific phytochemicals and what good it does to your body. They are as follows:
Cardiovascular Sickness
There is proof that shows how eating foods containing phytochemicals helps in decreasing cardiovascular disease risks. According to a meta-analysis, the increased consumption of vegetables and fruits to over 5-servings daily contributes to a 17% decrease in risk.
Type-2 Diabetes
Many research claims that phytochemicals reduce the chance of developing type-2 diabetes by decreasing inflammation as well as enhancing insulin activity.
Cancer
When your diet plan consists of whole grains, fruits, and vegetables, you have a decreased risk of developing various cancer types like colon, breast, and lung. About 3-servings daily of whole grains can bring a 17% decreased risk of getting colorectal cancer.
What are phytochemicals used for?
Since antiquity, these effects have been used in naturopathy in the form of medicinal herbs, spices, teas, and foods. With the development of highly sensitive analytical methods, a variety of these substances could be identified. These phytochemicals may have health benefits or adverse health effects, depending on the dosage.
What are the characteristics of phytochemicals?
In food science the term 'phytochemicals' includes a variety of plant ingredients with different structures that are capable of health-promoting effects. Phytonutrients are natural substances but are not called nutrients in the traditional sense, since they are synthesized by plants neither in ...
Do phytochemicals have health benefits?
These phytochemicals may have health benefits or adverse health effects, depending on the dosage. In the past, these effects were studied in cell and tissue cultures as well as in animal models. Meanwhile there are numerous epidemiological data that point to the extensive health potential of phytochemicals in humans.
Is phytonutrient a natural substance?
Phytonutrients are natural substances but are not called nutrients in the traditional sense, since they are synthesized by plants neither in energy metabolism nor in anabolic or catabolic metabolism, but only in specific cell types. They differ from primary plant compounds in that they are not essential to the plant.
What are phytochemicals?
Phytochemicals are compounds in plants. ( Phyto means “plant” in Greek.) These substances are found in plant-based foods such as fruits, vegetables, whole grains, nuts, seeds and legumes. They give plants their color, flavor and aroma.
What are the best sources of phytochemicals?
So the best way to ensure that you’re getting a variety of phytochemicals and other essential nutrients in your diet is to eat a rainbow of plant-based foods! The fruits and vegetables with deeper and brighter colors or with stronger flavors are often the best sources of phytochemicals. Larger concentrations of phytochemicals are also often found ...
How many phytochemicals are in carrots?
Each plant food has many different phytochemicals; there are more than 100 phytochemicals in a carrot alone! It’s important to note, though, that there will never be just one vital food ingredient, herb or nutrient that you need to include in your diet for great health benefits.
Do phytochemicals complement each other?
All of these phytochemicals have different functions in the body, and many of them complement one another . Evidence shows that taking phytochemicals in supplement form may not provide the same benefits as eating the whole plant foods, because phytochemicals in supplements may not be as easily absorbed by the body as those from food sources. ...
Do phytochemicals help with cancer?
Much of the current evidence on the benefits of phytochemicals has come from observing people who eat mainly plant-based diets. These people have been shown to have significantly lower rates of certain types of cancers and heart disease.
What is phytochemical?
The term phytochemicals (phyto = plant) refers to a specific category of non-nutrient substances in plant foods that are associated with positive health effects. Phytochemicals are produced by plants for their own protection and are not necessary for the human body to function.
Why is it difficult to substantiate potential health benefits of any single phytochemical?
It is difficult to substantiate potential health benefits of any single phytochemical because it is unclear whether such effects are the result of an individual phytochemical, group of phytochemicals working together or phytochemicals working with other substances present in food. However, despite a lack of conclusive scientific evidence, different phytochemicals have been credited with helping to prevent or treat conditions such as cardiovascular disease, hypertension, diabetes or even cancer. The assumed beneficial effects of phytochemicals in the human body include:
What are terpenes and thiols?
Terpenes include carotenoids such as beta-carotene, lycopene, lutein and zeaxanthin as well as monoterpenes and saponins. Thiols are also known as organosulfur compounds and include indoles and isothiocyanates.
Why do plants produce antioxidants?
Therefore, many plants produce antioxidants to protect themselves against radiation damage caused by the sun’s ultraviolet light. When plants and their fruits are consumed by humans, these phytochemicals appear to provide protection to the human body too. Although there are thousands of different phytochemicals, ...
Which phytochemicals are supposed to act in this way?
Phytochemicals that are supposed to act in this way include monoterpenes, resveratrol and saponins. Stimulation of enzymes. Some phytochemicals are thought to trigger enzymes to act in such a way that reduces the risk of disease because stimulated enzymes neutralize and/or eliminate carcinogens from the body.
Why do plants produce phytochemicals?
Certain phytochemicals provide color, flavor and aroma to plants and their flowers and fruits to help attract pollinators and seed disseminators or they perform actions that protect a plant from damage due to bacteria, viruses, fungi or insects and the ultraviolet radiation.
Where do phytochemicals come from?
Most people obtain phytochemicals from consuming plant foods , though many phytochemicals are also available in supplement form. However, most experts recommend people receive phytochemicals naturally from foods rather than supplements because phytochemicals work in conjunction with other healthful substances contained in food like vitamins ...
Eating a varied diet of colorful plant foods may have benefits that go beyond the power of vitamins and minerals
Whenever you bite into a juicy red apple or crunch a mouthful of dark, leafy greens, you consume more than just vitamins, minerals, and fiber. You also get a power-packed bite of plant substances called phytochemicals. They're not known to be essential for health, like vitamins and minerals, but they may go a long way toward keeping us healthy.
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What are phytochemicals? What are their functions?
Phytochemicals are chemical compounds produced by plants that help the plants defend themselves against pathogens and hungry herbivores, disease, and ultraviolet light from the sun, while also regulating critical aspects of plant health such as metabolism and pollinator attraction.
How do phytochemicals affect the brain?
Studies suggest that diets rich in phytochemicals support neuroplasticity and may aid in the prevention of neurodegenerative diseases.
How does quercetin affect DNA?
For example, quercetin regulates gene expression by acting as a histone deacetylase inhibitor; histones are proteins around which our DNA is wound; by influencing this DNA-winding process, quercetin modulates the expression of genes involved in processes ranging from aging to cardiovascular health .
What is the process by which the consumption of slightly “toxic” plant compounds bolsters our health and resilience?
The process by which the consumption of slightly “toxic” plant compounds bolsters our health and resilience is known as xenohormesis. Xenohormesis is a subcategory of “hormesis,” which is a favorable biological response initiated by low exposures to toxins or other stressors.
How does food preparation affect phytochemicals?
Different food preparation methods, including chopping, cooking, and fermentation, differentially affect foods’ phytochemical content. For example, low-heat cooking methods may be best for preserving isothiocyanate and sulforaphane content of foods. ( 80) Conversely, cooking enhances the bioavailability of lycopene, a carotenoid, in tomatoes; the addition of olive oil to cooked tomatoes may render lycopene even more bioavailable. ( 81) Fermentation may enhance the bioavailability of some, but not all, phytochemicals; for example, lactic acid bacteria fermentation of a mixture of apple, pear, and carrot juice was found to increase the content of quercetin. ( 82) Ultimately, consuming a combination of raw, cooked, and fermented fruits and vegetables will provide you with a diverse, bioavailable array of phytochemicals.
What are the antioxidants in purple sweet potatoes?
Purple sweet potatoes. Anthocyanins appear to exert antioxidant activity in tissues throughout the body, ranging from the cardiovascular system to the brain. ( 7) 3. Apigenin. Apigenin is a flavonoid found in various edible plants, including oranges, celery, onions, and the herbs chamomile, parsley, thyme, and oregano.
What are the colors of anthocyanins?
Anthocyanins are flavonoids that impart plants with deep red, purple, and blue colors. In the natural food industry, they are frequently used as non-toxic, organic food colorants. Foods rich in anthocyanins include:
Phytochemicals Health Benefits
Breaking Down Its Terminology
Claims & Evidence
Some Phytochemicals & Their Benefits
Cardiovascular Sickness
Type-2 Diabetes
Cancer
Neurodegeneration
- Phytochemicals also protect you from neurodegenerative illnesses like Parkinson’s and Alzheimer’s. Phytochemicals like curcumin, capsaicin, resveratrol and epigallocatechin gallatetend to possess neuroprotective effects. The flavonoids also help in reversing age-related issues relating to your cognitive function. It does so by boosting the connecti...
Conclusion – Phytochemicals Health Benefits
Types of Phytochemicals
Potential Health Effects of Phytochemicals
- It is difficult to substantiate potential health benefits of any single phytochemical because it is unclear whether such effects are the result of an individual phytochemical, group of phytochemicals working together or phytochemicals working with other substances present in food. However, despite a lack of conclusive scientific evidence, different...
Potential Risks of Phytochemicals