Today, several individuals are pursuing healthier lifestyles. While talking about healthy lifestyles, one term that has increasingly captured attention is phytonutrients. These plant-derived compounds provide a new dimension to the understanding of well-being. You may have heard “phytonutrients” and wondered about their health significance. Let’s take a Look At the Health Benefits Of Phytonutrients.
Phytonutrients have fascinatingly diverse structures, colors, and functions. Each contributes unique health-promoting properties to plant foods. Please read this article to learn more about phytonutrients, their types, and their benefits.
What are Phytonutrients?
Phytonutrients are nature’s little health helpers. Natural chemicals in plants, like fruits, vegetables, and whole grains, give these foods vibrant colors and unique flavors. These compounds protect plants from pests and diseases and offer humans various health benefits, including antioxidant and anti-inflammatory properties.
What are the Types of Phytonutrients?
There are several types of Phytonutrients. Some of them are:
1. Carotenoids
These pigments give fruits and vegetables their vibrant colors. They are best known for beta-carotene, which our bodies convert to vitamin A, crucial for vision and immune function. Other carotenoids, like lycopene in tomatoes and lutein in leafy greens, have antioxidant and anti-inflammatory properties that protect against heart disease, cancer, and age-related macular degeneration.
2. Flavonoids
Phytonutrients are plant chemicals that impart color, flavor, and scent to fruits and vegetables. These molecules function as antioxidants, neutralizing potentially dangerous free radicals before they cause cell damage. Flavonoids are a phytonutrient that may help cardiovascular health, cognitive function, and blood sugar management.
For example, quercetin gives berries and onions different flavors, kaempferol gives apples and broccoli distinct flavors, and catechins give green tea its astringency. Despite their modest size, phytonutrients and flavonoids have a significant nutritional influence.
3. Glucosinolates
Sulfur-containing compounds in cruciferous vegetables like broccoli, kale, and Brussels sprouts contribute to their pungent flavor. Chopping or chewing these vegetables releases sulforaphane, which helps the body detoxify and eliminate harmful substances. Sulforaphane and other compounds in cruciferous vegetables also have anti-cancer effects and support the immune system.
4. Lignans
Lignans, found in flaxseeds, sesame seeds, and entire grains, copy estrogen in the body, possibly bringing down the gamble of chemical-related malignancies like bosom and prostate disease. They additionally help in cholesterol guidelines and may improve glucose in the executives.
5. Phytoestrogens
These plant-based phytonutrients tracked down in soy, chickpeas, and lentils have a construction like estrogen. It can give benefits during menopause, like lessening hot glimmers and bone misfortune. However, their effects can vary from one variable to the next. Consequently, counseling a medical services expert is encouraged.
6. Resveratrol
This phytonutrient in red wine, grapes, and peanuts has gained fame for its potential heart-protective and anti-aging properties. It promotes blood vessel health, reduces inflammation, and improves cognitive function. However, it’s important to remember that moderation is essential in red wine consumption.
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Health Benefits of phytonutrients
Some of the health benefits of phytonutrients are as follows:
1. Better Eye Health
Carotenoids, a type of phytonutrient, are beneficial for eye health. High concentrations are found in the retina, the part of the eye responsible for sharp vision and color perception. Two common carotenoids, lutein, and zeaxanthin, protect the eyes from blue light damage and are believed to cause macular degeneration.
Leafy greens like kale, spinach, and Swiss chard are rich in these carotenoids. Carotenoids also eliminate certain toxins and have cancer-fighting antioxidant effects. The macula, where our sharpest vision is produced, has the highest concentration of light-sensing cells in the retina.
2. Immune Health
Carotenoids also support immune health by neutralizing harmful free radicals. Some convert to vitamin A, essential for immunity. Carotenoid-rich foods include yams, kale, spinach, watermelon, cantaloupe, bell peppers, tomatoes, carrots, mangoes, and oranges. Studies show certain carotenoids and retinoids can stimulate immune cell proliferation and function.
3. Cardiovascular Health
Flavonoids, another phytonutrient, protect against cardiovascular disease by enabling healthy cell communication and decreasing inflammation. Flavonoids are found in berries, red wine, apples, pears, and diverse fruits and vegetables.
Research shows flavonoids have antioxidant, anti-inflammatory, and anti-cancer effects, reducing chronic disease risk and improving brain function. Citrus flavonoids counter free radicals, improve glucose and lipid metabolism, and reduce inflammation and endothelial dysfunction.
4. Cancer Prevention
Phytonutrients are natural chemicals plants make to defend against insects, UV radiation, diseases, and other threats. Scientists estimate there are thousands, potentially over 25,000 phytonutrients in plant foods. In humans, these phytonutrients are also biologically active and provide significant benefits like antioxidant and anti-inflammatory effects, detoxification support, immune modulation, and DNA repair.
While not essential nutrients like proteins, carbs, fats, vitamins, and minerals, phytonutrients provide noteworthy advantages for health. Well-known classes of phytonutrients include polyphenols, carotenoids, flavonoids, omega-3s, probiotics, and resveratrol. Since they often give plants their color, an easy way to identify phytonutrient-rich foods is to choose vibrantly colored fruits and vegetables frequently.
Phytonutrients prevent cancer through several mechanisms. First, their antioxidant properties help shield cells from damage by free radicals. Second, they have anti-inflammatory effects, which can reduce chronic inflammation, a known cancer risk factor. Research shows phytonutrients can decrease inflammation, protect against oxidative stress and cell damage, and support detoxification, all of which play a role in cancer prevention.
5. Lowering Cholesterol
The phytochemical ellagic acid reduces cancer risk and lowers cholesterol through its antioxidant and anti-inflammatory properties. Foods rich in ellagic acid include raspberries, strawberries, and pomegranates. Ellagic acid improves cholesterol metabolism by regulating lipid transport and metabolism genes.
6. Cognitive Health
Resveratrol, found mainly in grapes and wine, supports heart and brain health. It is linked to increased blood flow to the brain. This means more oxygen, glucose, and other nutrients reach your brain, which helps you think, remember things, and stay focused.
Resveratrol has been studied a lot for its potential heart health benefits, including its ability to lower blood pressure and improve cholesterol levels. Some studies show that resveratrol’s antioxidant effects can help lower blood pressure in people with high blood pressure and may protect against stroke.
Read More: What Is The Paleo Diet? Is It Unhealthy? Unveiling The Facts
Conclusion
Phytonutrients are good in fruits, veggies, and other plant foods. They make plants colorful and keep us healthy beyond just giving us nutrition. Eating different colorful plant foods is a great way to improve your diet. These compounds add color and help stop sickness.
By choosing these healthy foods, you can get healthier. The colors remind you of the good things inside. So enjoy plant foods and feel better. Nature gives us these gifts, so appreciate them.
References
- Liu R.H. Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. Am. J. Clin. Nutr. 2003;78:517S–520S. doi: 10.1093/ajcn/78.3.517S. [CrossRef]
- Upadhyay S., Dixit M. Role of polyphenols and other phytochemicals on molecular signaling. Oxid. Med. Cell. Longev. 2015;2015:1–15. doi: 10.1155/2015/504253. [PMC free article]
- González-Vallinas M., González-Castejón M., Rodríguez-Casado A., Ramírez de Molina A. Dietary phytochemicals in cancer prevention and therapy: A complementary approach with promising perspectives. Nutr. Rev. 2013;71:585–599. doi: 10.1111/nure.12051. [PubMed]
