While commonly known nutrients like proteins, carbohydrates, vitamins and minerals are essential for our bodies, phytonutrients also play an important role in maintaining good health and reducing disease risk. Phytonutrients are natural plant compounds found in fruits, vegetables, grains, legumes, nuts and seeds that have protective or disease preventive properties beyond their basic nutritional value. Though phytonutrients have diverse health benefits, many people are still unaware of their significance.
Phytonutrients, also known as phytochemicals, are biologically active chemical compounds found in plants. Around 5000-10000 types of phytonutrients have been identified that provide plants their colors, flavors, smells and protect them from diseases and environmental stresses. (1) The top plant families that are rich in phytonutrients include berries, citrus fruits, leafy greens, root vegetables, cruciferous vegetables, herbs and spices. Some commonly found phytonutrients include carotenoids, flavonoids, phenolic acids, phytosterols, polyphenols and terpenes.
Health Benefits of Major Phytonutrients
While all
Phytonutrients are beneficial, some key phytonutrients and their major health effects are described below:
Carotenoids
Carotenoids like beta-carotene, lycopene and lutein are potent antioxidants abundant in orange and dark green fruits and vegetables. They are linked to reduced risk of cancer, heart disease and eye diseases. Tomatoes and watermelons are excellent sources of lycopene while carrots contain high levels of beta-carotene. (2)
Flavonoids
Flavonoids including catechins, anthocyanins and flavanols provide colorful pigments to fruits and vegetables. Studies show they have anti-inflammatory, anticancer and cardioprotective properties. Rich natural sources are berries, green tea, citrus fruits, onions and apples. (3)
Phenolic Acids
Phenolic acids like caffeic acid and ellagic acid act as antioxidants and are found in coffee, berries, nuts, olive oil and whole grains. They may help lower cancer and diabetes risk. (4)
Terpenes
Terpenes such as limonene from citrus peels and carvacrol from oregano have been linked to immunity support. Carvacrol is also being researched for potential benefits against certain cancers. (5)
Including Phytonutrients in Your Daily Diet
With so many worthy health benefits, it is vital we make phytonutrients an integral part of our diet. Following are some effective ways to increase your phytonutrient intake:
- Eat a variety of locally grown fresh fruits and vegetables and try to consume at least five servings per day. Selecting different colored options weekly ensures you get varied phytonutrients.
- Incorporate berries, nuts, seeds, herbs and spices liberally in meals, desserts, salads and drinks. Adding half a handful is a convenient way.
- Emphasis on deep green, red and orange produce like kale, spinach, carrots, tomatoes, sweet potatoes. The darker the color, the more abundant the phytonutrients.
- Periodically intake cruciferous veggies like broccoli, cauliflower and cabbages which contain potent anti-cancer compounds like indoles.
- Drink green tea regularly that is packed with friendly polyphenols like EGCG with antioxidant effects.
- Use healthy culinary oils like extra virgin olive oil and modestly include nuts, avocados for their phytosterols and unsaturated fats.
- Embrace whole, less processed foods whether fruit smoothies, whole grains or legumes which retain phytonutrients unlike refined options.
As important components of a balanced diet, phytonutrients work synergistically with other nutrients to avert diseases. Including a variety of plant-based foods everyday optimizes intake of these beneficial compounds. With simple lifestyle changes focussed on fresh and whole plant options, one can tap into the protective powers of phytonutrients to enhance health and wellbeing.
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