Phytochemicals: All You Need To Know!

Phytochemicals: All You Need To Know!:
              If you are a person who cares about diet and nutrition, then you must know more about phytochemicals. So what are Phytochemicals? Phytochemicals are compounds that are found in plant-based foods and these compounds cause biological activity in your body. These chemical compounds impart the special tastes, smells, colours and other elements that make fruits and vegetables so appealing both in terms of taste, smell and the way they look. So what else makes them so appealing?

Phytochemicals…Phytonutrients … polyphenols … antioxidants … what do all of these terms mean?

Phytochemicals are defined as bioactive nutrient plant chemicals in fruits, vegetables, grains, and other plant foods that may provide desirable health benefits beyond basic nutrition to reduce the risk of major chronic diseases.
(Liu, 2004)

The term Phytochemicals is a broad name for a wide variety of compounds produced by plants. They’re found in fruits, vegetables, beans, grains, and other plants. Each phytochemicals comes from a variety of different plant sources and has different proposed effects on, and benefits for, the body. Some researchers estimate there are up to 4,000 phytochemicals! Scientists have identified thousands of them, although only a small fraction of phytochemicals have been studied closely.

Common Names for Phytochemicals: antioxidants, flavonoids, phytochemicals, flavones, isoflavones, catechins, anthocyanidins, isothiocyanates, carotenoids, allyl sulfides, polyphenols

Whenever you bite into a juicy red apple or crunch a mouthful of dark, leafy greens, you consume more than just vitamins, minerals, and fiber. You also get a power-packed bite of plant substances called phytochemicals. They’re not known to be essential for health, like vitamins and minerals, but they may go a long way toward keeping us healthy.

How Do Phytochemicals Work?

There are many phytochemicals and each works differently. These are some possible actions:

Antioxidant – Most phytochemicals have antioxidant activity and protect our cells against oxidative damage and reduce the risk of developing certain types of cancer. Phytochemicals with antioxidant activity: allyl sulfides (onions, leeks, garlic), carotenoids (fruits, carrots), flavonoids (fruits, vegetables), polyphenols (tea, grapes).
Hormonal Action – Isoflavones, found in soy, imitate human estrogens and help to reduce menopausal symptoms and osteoporosis.
Stimulation of Enzymes – Indoles, which are found in cabbages, stimulate enzymes that make the estrogen less effective and could reduce the risk for breast cancer. Other phytochemicals, which interfere with enzymes, are protease inhibitors (soy and beans), terpenes (citrus fruits and cherries).
Interference With DNA Replication – Saponins found in beans interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells. Capsaicin, found in hot peppers, protects DNA from carcinogens.
Anti-Bacterial Effect – The phytochemical allicin from garlic has anti-bacterial properties.
Physical Action – Some phytochemicals bind physically to cell walls thereby preventing the adhesion of pathogens to human cell walls. Proanthocyanidins are responsible for the anti-adhesion properties of cranberry. Consumption of cranberries will reduce the risk of urinary tract infections and will improve dental health.

Know Your Phytochemicals:

Phytochemicals that come from a variety of food will protect you against DNA damage and also protects the body against cancer. Let us look at various phytochemicals.

What are Antioxidants & Phytochemicals & how do we get more in our diet

Have more Flavonoids:  Among the above mentioned phytochemicals, special mention must be made of Flavonoids – the yellow pigment found in foods such as whole grains, soy, vegetables, herbs, spices, teas, legumes, chocolates, nuts, olive oil and red wine. Flavonoids are powerful antioxidants and eating more of flavonoid-rich foods such as lutein and lycopene in your diet can significantly lower your risk of chronic diseases.

What You Should Do:

With so many phytochemicals, it could be overwhelming to select specific compounds to try to protect your health. But you don’t have to. Most plant foods each contain dozens of phytochemicals (for example, a carrot has more than 100).

You should, however, try to eat a varied diet. At FITrebel.in, we recommend “eating a rainbow” — many kinds of colorful fruits, vegetables, legumes, nuts, and seeds — in order to scoop up as many different phytochemicals as possible. The fruits and vegetables with deeper and brighter colors or with stronger flavors are often the best sources of phytochemicals. Larger concentrations of phytochemicals are also often found in the skins or peels of fruits and vegetables.

“They all do different things and they complement each other. So one might block a carcinogen [something that causes cancer], and another might interfere with cancer cell replication.” Evidence shows that taking phytochemicals in supplement form may not provide the same benefits as eating the whole plant foods, because phytochemicals in supplements may not be as easily absorbed by the body as those from food sources.

At a minimum, we advice that you aim for five to nine servings of fruits and vegetables each day.

What if you don’t like red apples or berries? “Choose another red food, like watermelon or red peppers,” “If you’re not a lover of kale or broccoli, try lettuce or artichokes. Find foods in each color category and include something from each. The more kinds you eat, the more you’ll increase the potential benefits.”

Try to eat different colors of foods throughout the day, and remember to always fill about two-thirds of your plate with plant-based foods!