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What Are Phytonutrients_ Types and Food Sources

Food as medicine

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13 views

What Are Phytonutrients_ Types and Food Sources

Food as medicine

Uploaded by

Kal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Phytonutrients

Medically Reviewed by Christine Mikstas, RD, LD on November 27, 2022 Written by Eric Metcalf,
MPH

Carotenoids Ellagic Acid Flavonoids Resveratrol

3 min read

Plant foods contain thousands of natural chemicals. These are


called phytonutrients or phytochemicals."Phyto" refers to the Greek word
for plant. These chemicals help protect plants from germs, fungi, bugs,
and other threats.

Fruits and vegetables contain phytonutrients. Other plant-based foods


also contain phytonutrients, such as:

Whole grains

Nuts

Beans

Tea

Phytonutrients aren't essential for keeping you alive, unlike


the vitamins and minerals that plant foods contain. But when you eat or
drink phytonutrients, they may help prevent disease and keep your body
working properly.

More than 25,000 phytonutrients are found in plant foods. WebMD takes
a look at these six important phytonutrients -- and their potential health
effects:

Carotenoids

Ellagic acid

Flavonoids

Resveratrol

Glucosinolates

Phytoestrogens
Carotenoids
More than 600 carotenoids provide yellow, orange, and red colors
in fruits and vegetables.

Carotenoids act as antioxidants in your body. This means they tackle


harmful free radicals that damage tissues throughout your body.

The types of carotenoids that may have other health benefits include:

Alpha-carotene, beta-carotene, and beta-cryptoxanthin. Your body


can convert all of these to vitamin A. This vitamin helps keep your
immune system working properly, and it's needed for eye health. Yellow
and orange foods like pumpkins and carrots are good sources of alpha-
and beta-carotene.

These also contain beta-cryptoxanthin, as do sweet red peppers.

Lycopene. This gives red or pink color to:

Tomatoes

Watermelon

Pink grapefruit

Lycopene has been linked to a lower risk of prostate cancer.

Lutein and zeaxanthin. These may help protect you from cataracts and
age-related macular degeneration, which are two types of eye problems.

Good sources of these phytonutrients are greens such as:

Spinach
Kale

Collards

Ellagic Acid
Ellagic acid is found in a number of berries and other plant foods,
especially:

Strawberries

Raspberries

Pomegranates

Ellagic acid may help protect against cancer several different ways. For
example, it may slow the growth of cancer cells. And it may help
your liver neutralize cancer-causing chemicals in your system. But
studies of this acid have mainly been done in the laboratory, so its
benefits for human health is an unknown.

RELATED: 10 Ways to Control Your Eating

Flavonoids
A large number of phytonutrients fall into the flavonoid category. They are
found in a variety of plant foods.

The types of flavonoids include:

Catechins.Green tea is an especially good source of catechins. The


drink may help prevent certain types of cancer.

Hesperidin. Found in citrus fruits, this flavonoid works as an antioxidant


reducing inflammation in the body to help prevent chronic disease.

Flavonols. Quercetin is a well-studied type of flavonol. It is found in:

Apples

Berries
Kale

Onions

It might help reduce people's risk of asthma, certain types of cancer, and
coronary heart disease.

Resveratrol
Resveratrol is found in:

Grapes

Purple grape juice

Red wine

It acts as an antioxidant and anti-inflammatory.

Some research suggests that resveratrol might play a role in reducing


the risk of heart disease and certain cancers. And it may help extend life,
animal studies have shown. But more human studies are needed to
establish a clear relationship.

Glucosinolates
Glucosinolates are found in cruciferous vegetables, including:

Brussels sprouts

Cabbage

Kale
Broccoli

They give these vegetables their sharp odor and flavor. The
glucosinolates turn into other chemicals during the cooking process and
while you digest these foods. These chemicals may help hold in check
the development and growth of cancer.

Phytoestrogens
Because of their structure, phytoestrogens can exert estrogen-like
effects. They can also block the effects of your natural supply
of estrogen.

Soy foods contain isoflavones -- a type of phytoestrogen. Some evidence


suggests that soy foods may be linked to:

Lower risk of endometrial cancer

Lower risk of bone loss in women

Your body converts lignans, another type of phytonutrient, into chemicals


with some estrogen-like effects. Two especially good sources of lignans
are:

Flaxseeds

Sesame seeds

However, research supporting a role for lignans in preventing


endometrial cancer or osteoporosis is limited.

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