Phytonutrients are naturally occurring compounds found in plants also known as phytochemicals, that have a lot of health benefits. They are not really essential as much as vitamins and minerals are, but they do play a vital role in maintaining your overall health and well-being. Phytonutrients are the reason behind the vibrant colours and different flavours and they also produce disease-fighting properties of fruits and vegetables. These compounds are found in whole grains, fruits, vegetables, nuts, beans, tea, and spices. Phytonutrients have antioxidant and anti-inflammatory properties that are beneficial for your health.
Phytonutrients are divided into various groups, with their special unique functions and benefits. Some common phytonutrient groups include:
- Carotenoids:
Carotenoids are pigments responsible for the red, orange, and yellow colours in many fruits and vegetables. Carrots and sweet potatoes are some examples of carotenoids that include beta-carotene, tomatoes have lycopene, and lutein is found in leafy greens. Carotenoids are antioxidants and they also help to protect against cell damage, protect from chronic diseases, and improve eye health. - Flavonoids:
A wide range of foods, including tea, citrus fruits, onions, and apples have a diverse group of phytonutrients. Flavonoids protect from heart diseases, cancer, and age-related cognitive decline as they have antioxidant and anti-inflammatory properties in them. and may help protect against heart disease. - Glucosinolates:
Some of the vegetables like broccoli, cauliflower, and kale have Glucosinolates with sulphur in them. Glucosinolates have cancer-fighting properties in them and should be included in our daily diet. - Polyphenols:
Polyphenols have high antioxidant properties that help in reducing the risk of heart disease, cancer, and neurodegenerative diseases. These can be found in food such as berries, dark chocolate, green tea, etc. - Phytosterols:
These compounds are found in nuts, seeds, and plant oils. Phytosterols are highly beneficial for your health since they help to lower LDL (bad) cholesterol levels and reduce the risk of cardiovascular disease. - Saponins:
Saponins are abundantly found in legumes such as beans and lentils, whole grains, and in a few vegetables. They boost your immunity and lower cholesterol levels which improves your overall health.
Phytonutrients have a wide range of health benefits:
- Antioxidant activity:
Phytonutrients provide antioxidants that reduce the harmful effects of free radicals and control oxidative stress in the body. This helps to reduce the risk of chronic diseases like cancer and heart disease. - Anti-inflammatory effects:
Some phytonutrients have anti-inflammatory properties, which can help reduce the risk of chronic inflammatory conditions such as arthritis and inflammatory bowel disease. Inflammation in the joints is extremely dangerous and reduces the body’s ability to fight against the disease. - Boosts Immunity:
There are certain phytonutrients that can boost the immune system, this enables the body and empowers it to fight against severe infections and illnesses. A compromised immune system leads to many gut issues which gradually affects your overall health. - Cardiovascular health:
Phytonutrients have been known to improve heart health by lowering blood pressure, reducing cholesterol levels, and working on your overall well-being.
Finally, it’s essential to understand that phytonutrients will work on your health depending on the amount or quantity consumed by you on a daily basis. Making sure to have a diet that is rich in phytonutrients by including a wide range of colourful fruits, vegetables, whole grains, nuts, and seeds is the sure-shot way to get the benefits of these vital compounds.
