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Phytonutrients, or phytochemicals, are plant compounds that play an important role in your health and wellbeing. These compounds give fruits and vegetables their delicious flavors and aromas as well as rich vibrant colors. By eating a large variety of produce – that represents every color of the rainbow – you can unlock the power of these bioactive compounds.
Aside from fruits and veggies, phytonutrients can also be found in nuts, whole grains, tea, and coffee. Together, according to MedicalNewsToday, there are more than 5,000 different phytonutrients that contribute to overall health.
Types of Phytonutrients
When people think of phytonutrients, they usually think of an abundance of vitamins and minerals as well as antioxidants that can help keep your cells functioning properly. But there are other important benefits that can be found in the myriad of phytochemicals contained in your food, according to Healthline. Here are some of the most important plant compounds.
Carotenoids
Carotenoids are pigments that give fruits and vegetables their beautiful hues. While there are actually more than 600 carotenoids, the most common ones are alpha-carotene, beta- carotene, zeaxanthin, lutein, and lycopene. Carotenoids act as antioxidants and some can be converted into vitamin A. You must eat foods that contain these plant-compounds – like pumpkins, carrots, oranges, yams, tomatoes, and dark leafy greens – to reap the health benefits
Flavonoids
Flavonoids are the largest group of phytochemicals and they are rich in antioxidant and anti-cancer properties. Some of the most common ones are flavones, isoflavones, and anthocyanins. Eating a diet that is rich in flavonoids like green tea, grapefruits, apples, ginger, and coffee is good for your health.
Glucosinolates
This phytonutrient is predominantly found in cruciferous vegetables and comes with a host of benefits. Glucosinolates help to regulate inflammation, metabolic function, and help regulate your stress responses. So enjoy some cauliflower or broccoli and reap these important benefits.
Ellagic acid
Ellagic acid is a phytochemical that has antioxidant and anti-inflammatory properties. Raspberries contain the highest amount of this plant compound. Other foods high in ellagic acid are grapes, strawberries, blackberries, pomegranates, pecans, and walnuts.
Health Benefits of Phytonutrients
Eating a diet rich in phytonutrients can help you obtain optimal health due to the powerful plant compounds they contain. Besides having antioxidant properties, these bioactive compounds can support your overall health, according to UCLA Health. Here are just a few of the health benefits:
Supports heart health
A diet that contains a large amount of phytonutrients could help prevent heart disease by reducing blood pressure and preventing oxidative stress due to their antioxidant properties. Eating more fruits and vegetables also increases your intake of heart healthy fiber that helps to reduce cholesterol and cardiovascular disease.
Could boost immune function
A healthy immune system can protect you against infection and diseases. Eating a diet rich in phytochemicals work as antimicrobials that can help reduce the chances of viruses and bacteria growing in your body and if infections occur, these plant compounds can help ensure that your immune system can respond quickly and effectively.
Helps to prevent some cancers
Phytonutrients can also act as a chemoprevention for some cancers including breast, cervical, prostate, and colorectal, by hindering cancer development because the potent antioxidants they contain could prevent DNA damage. These compounds could also repair mutated genes that can slow cancer growth.
Supports brain health
Many of the foods that help support brain function like berries and tea can also benefit your cognition including memory and learning ability as well as support brain plasticity. Phytochemicals may also prevent or delay the progression of Alzheimer’s disease and Parkinson’s disease. Eating more fruits and veggies is very good for your brain.
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