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Plant foods contain thousands of natural chemicals. These are called phytonutrients or phytochemicals. Plant micronutrients help protect plants from germs, fungi, bugs and many other threats.
1. What phytonutrients are there?
Fruits and vegetables are foods that contain phytonutrients. Other foods derived from foods such as grains, nuts, legumes, tea, etc. also contain phytonutrients. Phytonutrients help prevent disease and maintain the normal functioning of the body.
According to research, there are more than 25,000 phytonutrients found in foods of plant origin. In which, there are 6 important nutrients that have the most impact on health: Carotenoids, Ellagic Acid, Flavonoids, Resveratrol, Glucosinolates and Phytoestrogens.
2. Detailed exploration of phytonutrients
2.1 Carotenoids
There are more than 600 types of carotenoids, which give yellow, orange and red colors in fruits and vegetables. Carotenoids act as antioxidants present in the body. It helps to destroy free radicals that damage body tissues.
Types of healthy carotenoids include:
Alpha-carotene, beta-carotene and beta-cryptoxanthin. Your body can convert all of these substances into vitamin A. This is a vitamin that helps the immune system to function properly and it is also very good for the eyes. Yellow and orange foods like pumpkin and carrots are good sources of alpha-carotene and beta-carotene. Pumpkin, carrots and sweet red peppers also contain beta-cryptoxanthin; Lycopene: Gives red or pink color to tomatoes, watermelon, and pink grapefruit. Lycopene has been linked to a reduced risk of prostate cancer; Lutein and zeaxanthin: These are substances that help protect the eyes against the risk of cataracts and age-related macular degeneration. Lutein and zeaxanthin are found in green vegetables like spinach, kale, and collard greens.
Carotenoid là một vi chất dinh dưỡng từ thực vật
2.2 Ellagic acid
Ellagic acid is abundant in some berries and other plant foods, especially pomegranates, raspberries, and strawberries.
Ellagic acid may help protect against cancer in a variety of ways. Specifically, it can slow the growth of cancer cells. Besides, it helps the liver to neutralize carcinogens in the body. However, studies on this phytonutrient are still mostly done in laboratories, so more research is needed on the benefits of ellagic acid to human health.
2.3 Flavonoids
There are many phytonutrients belonging to the flavonoid group. They are found in many plant-based foods. Flavonoids include:
Catechin: Green tea is a very good source of catechins. This drink may help prevent certain types of cancer; Hesperidin: Citrus fruits and tangerines are all high in this substance. It acts as an antioxidant, helping to reduce inflammation in the body, preventing chronic diseases; Flavonols: Quercetin is a type of flavonol. It is found in apples, berries, kale, and onions. Accordingly, this nutrient helps reduce the risk of asthma, coronary heart disease and some types of cancer.
2.4 Resveratrol
Resveratrol is abundant in grapes, purple grape juice, red wine. This is a substance with anti-inflammatory and antioxidant effects.
Some studies suggest that resveratrol plays a role in reducing the risk of heart disease and some cancers. In addition, animal studies have shown that it may help prolong life. However, more human studies are needed for definite conclusions.
2.5 Glucosinolates
Glucosinolate is found in cruciferous vegetables, including: Cabbage, kale, broccoli and Brussels sprouts. Glucosinolates give these vegetables their characteristic odor and flavor. Glucosinolate turns into other chemicals during cooking and during digestion. These chemicals may help control cancer growth.
2.6 Phytoestrogens
Due to structure, phytoestrogens can exert estrogen-like effects. Soy foods contain isoflavones, a type of phytoestrogen. They may reduce the risk of endometrial cancer and reduce the risk of osteoporosis in women.
Your body also converts lignans - another type of phytonutrient - into chemicals that have some estrogen-like effects. Lignans are abundant in flax and sesame seeds. However, there are not many studies confirming the role of lignans in preventing endometrial cancer and osteoporosis.
Adding foods high in these phytonutrients to your diet will help you have good health and a more balanced physique.
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Reference source: webmd.com
