Top 6 Phytochemicals Found in Food

There is quite a bit of buzz around phytochemicals in food. Phytochemicals, also known as phytonutrients, are naturally occurring chemicals found in plants (hence the phyto-). They are the compounds that give fruits and vegetables their vibrant variety of colors, smells, and flavors. With the rainbow of vegetables you see on a regular basis, you can imagine how many types of phytochemicals there are!

Phytochemical Basics

There are literally thousands of phytochemicals, and scientists are busy studying their potential benefits. Since you are not a plant, the only way to get the benefits of phytochemicals is to eat a diet filled with a variety of types of fruits and vegetables.

There are 6 phytochemical scientists who have devoted the most effort to research:

1. BETA CAROTENE is found in orange and dark green leafy vegetables. Beta-carotene is essential for eye health and also plays a key role in maintaining a strong and healthy immune system.

2. LYCOPENE is the red pigment found in tomatoes, pink grapefruit, watermelon, raspberries, and strawberries. It is a powerful antioxidant and is linked to reducing the risk of prostate cancer. Lycopene is best absorbed after cooking, such as in tomato sauce.

3. LUTEIN is found in leafy green vegetables, such as kale and spinach, as well as cruciferous vegetables, such as Brussels sprouts and broccoli. Like beta-carotene, lutein is essential for eye health and may help prevent macular degeneration.

4. RESVERATROL has been in the news with its antioxidant properties for the prevention of cardiovascular disease and the decrease in general systemic inflammation. Have you heard that dark chocolate and red wine are healthy? That’s because they are good sources of resveratrol.

5. ISOFLAVONES block estrogen from entering cells, possibly reducing the risk of ovarian and breast cancer, and also protecting against heart disease by reducing blood clotting and cholesterol levels. Soy foods are high in isoflavones, but they are also found in other vegetables.

6. ANTHOCYANIDINS are the deep red and blue-purple pigments found in blueberries, blackberries, red onions, and radishes, to name just a few. Anthocyanidins help maintain a healthy circulatory system.

Some lesser known phytochemicals include:

• Saponins: Interfere with DNA replication, preventing cancer cells from multiplying. It is found in beans, vegetables, garlic, oats, and asparagus.

• Flavonoids: Inhibits the aggregation and adhesion of platelets in the blood; inhibits the oxidation of LDL. It is found in orange and grapefruit juice, tea, onions, soybeans, and red wine.

• Allyl sulfides: stimulate enzymes that detoxify carcinogenic substances; Heart health functions to lower cholesterol and antihypertensive. It is found in vegetables in the onion family, such as onions, garlic, leeks, chives, and shallots.

• Indoles: Increase the conversion of estrogen to its inactive form, possibly reducing the risk of breast cancer. It is found in vegetables of the Brassica genus: broccoli, cauliflower, kale, Brussels sprouts, cabbage, kohlrabi.

• Quercetin: Acts as an anti-inflammatory and can relieve allergies and fight infections. It is found in tomatoes, oregano, apples, onions, and lettuce.

In conclusion

You probably don’t need more scientific research to tell you that a diet rich in a variety of fruits, vegetables, and legumes is the best bet for good health, but phytochemicals are another reason to make sure you’re eating a wide variety of different foods. So get out there and fuel your body with phytochemicals!