A Quick Guide to Phytonutrients, Its Types & Sources
You may have come across the term phytonutrients while looking up food items beneficial for health.
Food is our body's energy source, and phytonutrients play a crucial role in this part. Refer to the following sections to learn about this compound, its types, benefits, and examples. Here is an in-depth guide to answer your questions.
What Are Phytonutrients?
To explain phytonutrients' meaning in simple language, they are natural compound plants produced to safeguard their health against insects. Additionally, they prevent any damage that may occur because of harmful UV rays and insects. These are beneficial for the body as they possess anti-inflammatory and potent antioxidant properties.
Now, if you are wondering what phytonutrients do, they have a very positive effect in triggering immunity, treating health anomalies, and regulating hormones. However, there are thousands of phytonutrients, and not all go through efficacy tests. The tested ones can even treat chronic diseases like cancer, heart disease, diabetes, etc. We will learn about the benefits later in the article, but let us first know their types.
How Many Types of Phytonutrients Are There?
For some, it is hard to understand the different classifications of the natural compound as it depends on its chemical structure. This is why we have discussed the different types of phytonutrients in brief below:
1. Flavonoids
Flavonoids, also known as vitamin P, are not vitamins but phytonutrients. They exhibit anti-inflammatory properties and prevent the growth of tumours. In addition, they also enhance the production of detoxifying body enzymes.
2. Carotenoids
These constitute a type of plant pigment responsible for providing hues to fruits and vegetables. Usually, carotenoids can be more than 600 in number and are present at large inside fat sources. They have antioxidant properties that help support people's eye health and immune system. In addition, it is easily convertible to vitamin A which we can further use to improve eye health and prevent cancer.
3. Resveratrol
It is most commonly found in grapes and helps people control their cognitive and cardiovascular health. In fact, many found that increasing resveratrol intake increased their cerebral blood flow.
4. Ellagic Acid
Ellagic acid is a popular phytochemical that helps reduce the risk of developing cholesterol and prevent chances of cancer. In addition, it contains anti-inflammatory and antioxidant properties and is present in large amounts in raspberries.
5. Glucosinolates
If people want to control their stress response, metabolic actions, and inflammation, glucosinolates are their first option. Moreover, they are readily available, too, predominantly in cruciferous vegetables.
6. Phytoestrogens
Phytoestrogens constitute another compound type that can prevent severe diseases like osteoporosis, cancer, heart disease, etc. In addition, they also hold the ability to mimic oestrogens, so it helps women lower discomfort caused by hot flashes and other symptoms of menopause.
What Are the Common Food Sources of Phytonutrients?
This natural plant compound is now available in the form of supplements. However, some people prefer consuming it through nutrient-rich food sources. So, here are some examples of phytonutrients that you can add to your diet. So, adopt them in perfect proportion after consulting with your dietician.
- Dark green leafy vegetables including kale, spinach, romaine, lettuce, bok choy, broccoli, etc.
- Vegetables and fruits that are red, orange and yellow. For example, peaches, mangos, carrots, tomatoes, berries, melons, sweet potatoes, etc.
- Whole grain items like wild rice, brown rice, wheat berries, quinoa, barley, whole grain cereals, and bread
- Chives, onions, garlic and leeks
- Beverages like tea and coffee. However, black tea, green tea and similar herbal teas are preferable.
- Dark chocolate
- Legumes like lentils, beans, peas, and soybeans, among others
Phytonutrient-rich Food Items to Include in Your Diet Plan
| Meal of the Day | Food Item to Include in the Diet Plan |
|---|---|
| Breakfast | Oats or cereal with nuts, seeds and dried fruit |
| Lunch | Leafy salad with almonds and orange fruit |
| Snack | Banana, orange or other preferred smoothies |
| Dinner | Any legume curry with a whole grain tortilla |
| Dessert | Ice cream or milkshake |
What Are the Health Benefits of Phytonutrients?
Like minerals and vitamins are essential for the proper functioning of the body, there are several uses of phytonutrients, too. In fact, the chemical is necessary for the body to prevent diseases and maintain overall health.
The benefits of phytonutrients that our body experiences are as follows:
- Rich in Antioxidant Properties: Phytonutrients are also referred to as the body's scavengers due to their antioxidant properties. This is because it neutralises the free radicals and prevents any damage. Free radicals are highly reactive and unstable molecules that develop through toxic environments. It can also grow as a result of regular metabolic body activity. However, it damages the body's DNA and other cell compounds if left alone.
- Immunity Booster: Specific phytonutrients also boost the function of the body's immune system. In fact, with the help of anti-microbial agents, these natural chemicals also reduce the growth chances of pathologic bacteria and viruses in the body. Thus, a delicate balance between an overactive and an underactive immune system is maintained.
- Anti-inflammatory Effects: One of the top benefits of phytonutrients is they have an anti-inflammatory effect, so it helps reduce body inflammation. The condition is a general way the body reacts to injury or damage. But, if the situation gets chronic, it can even lead to connective tissue disease and cancer. In addition, it also fights against the growth of diabetes and cardiovascular diseases.
- Prevents Cancer: Phytochemicals also help in repairing DNA, slow tumour growth and support apoptosis. In addition, it is the process of getting rid of abnormal cells. Many studies also show that the natural compound plays a vital role in curing skin cancer, including melanoma and non-melanoma.
- Reduces Anti-ageing Effects: Another benefit of phytochemicals is they initiate anti-ageing effects in the body. The most common types with this effect are epicatechin, resveratrol, curcumin, quercetin, and allicin.
- Neuroprotective Effects: Recent studies have even shown phytochemicals hold strong neuroprotective effects. As a result, it has helped people treat medical conditions like Parkinson and Alzheimer.
With the above points, one can estimate how much phytonutrients are essential for the body. So, people must add it to their diet, preferably in the form of vegetables and fruits. However, discuss the risks and benefits of such a diet with your doctor in advance.
Frequently Asked Questions
Is it better to have phytochemicals in raw or cooked form?
It mostly depends on individual preference. However, one should not eat raw items like legumes and whole grains. These contain high cellulose and can be challenging to digest.
What is the ideal portion of vegetables and fruits one should have to get enough phytonutrients?
About nine to thirteen servings per day is a good amount to prevent chronic disease and maintain health. However, do not jump to the serving amount directly. Instead, start with 2-3 servings in a day.