Phytonutrients: Classification, Health Benefits and Dietary Sources

What are Phytonutrients?

Phytonutrients, also called phytochemicals, are compounds or chemicals based on plants that have a beneficial impact on the body and may play a role in disease prevention and even treatment. Phytonutrients include carotenoids, flavonoids, isothiocyanates, and more. These nutrients do have effects ranging from antioxidants to anti-inflammatory agents, and properties that may be neuroprotective, provide immune assistance, control hormones, and more. Phytonutrients, including proteins, carbohydrates, and fats, are different from vitamins, minerals, and macronutrients. They are present not only in fruits and vegetables, but also in many spices and flowers that are even edible. The foods are given their color or scent by many of these phytochemicals. Foods containing phytochemicals are also very bright, but these nutrients are often high in white foods, such as onions and garlic, and even olive oil. These nutrients may also be considered part of the ‘immune system’ of plants, since they provide protection against viruses, bacteria, fungi and parasites.

Classification of Phytonutrients

Phytonutrients, as a result of their biological activities in the human body, may be known as bioactive food components. Classification may be confusing, since chemical structure is the basis of the major groups. These compounds can more generally be broken down into the following classes of phytonutrients.

Polyphenols

Polyphenols are a phytonutrient group that includes at least 500 compounds known (and perhaps many that have yet to be discovered). Many of these compounds are antioxidants, and it is known that these nutrients together minimize the risk of many diseases. They are broken down into flavonoids, phenolic acids, and non-flavonoids.

Flavonoids

Flavonoids are often referred to as vitamin P, not a vitamin, but rather phytonutrients. They have anti-inflammatory features, block the growth of tumors, increase the body’s production of detoxifying enzymes, and much more. Examples are:

  • Flavanols
  • Flavanones, such as hesperetin
  • Flavones: Including phytochemicals such as luteolin and apigenin, flavones are found in many spices (see below).
  • Isoflavones: Isoflavones include genistein, daidzein, and phytoestrogens
  • Catechins (such as epicatechin): Present in green tea and more, catechins are one of the phytonutrients being evaluated for their anti-aging properties.
  • Anthocyanidins: Providing the rich color in red, blue, and purple berries, anthocyanidins are powerful antioxidants.
  • Quercetin
  • Proanthocyanidins: Also called pycnogenols, these plant chemicals found in the grape seeds, grape skins, and cranberries may help reduce the risk of heart disease in addition to their antioxidant properties.
  • Resveratrol: Popularized as the phytonutrient in red wine that may reduce the risk of heart disease, resveratrol can also be found in red grape juice, red grapes, and more.

Phenolic Acids

  • Hydroxycinnamic acids such as curcumin
  • Hydroxybenzoic acids such as gallic acid, ellagic acid, and vanillic acid

Non-Flavonoid Polyphenols

  • Stilbenes, such as resveratrol and cinnamic acid
  • Lignans, such as silymarin
  • Curcuminoids such as curcumin
  • Tannins

Terpenoids

Terpenoids are broken down into both carotenoid and non-carotenoid phytochemicals.

Carotenoids

Carotenoids are vitamin A-related plant pigments, but they have antioxidant and immune system effects. Tumor growth may be hindered by any of these.

  • Lutein: Found in leafy greens, kiwi, egg yolk. and more, lutein has been linked with a lower risk of macular degeneration (the leading cause of blindness in the United States), and may be of benefit in relieving eye symptoms related to computer use.
  • Beta-cryptoxanthin
  • Zeaxanthin
  • Astaxanthin
  • Alpha-carotene
  • Beta-carotene
  • Lycopene: Found in highest concentration in cooked tomato products (think: spaghetti sauce as heating results in better absorption of lycopene), foods high in lutein also include fresh tomatoes, watermelon, and more. Researchers have been studying lycopene for its possible role in reducing the risk of prostate cancer.

Non-Carotenoid Terpenoids

  • Phytosteroids
  • Perillyl alcohol
  • Ursolic acid
  • Limonene
  • Carnosol
  • Saponins

Thiols

Thiols include many phytonutrient varieties that have anti-cancer properties and can block the introduction of carcinogens into the body.

Glucosinolates

  • Isothiocyanates, such as sulforaphane: Sulforaphane is found in cruciferous vegetables such as broccoli, cabbage, cauliflower, radishes, and much more, and has powerful antioxidant properties.

Allylic Sulfides

  • Allicin
  • S-allyl cysteine

Indoles

  • Indole-3-carbinol

Health Benefits of Phytonutrients on the Body

Like the macronutrients required for strong bodies to be formed and the vitamins and minerals needed for proper functioning, phytonutrients play an important role in health maintenance and disease prevention. Some of the functions phytochemicals also perform include:

  • Inhibit the Growth of Cancerous Cells
  • Regulate Hormone
  • Slow Aging Process
  •  Treat a Variety of Diseases
  • Act as Antioxidants
  • Reduce Inflammation
  • Enhance Immunity
  • Neuroprotective Effects
  • Blocking Carcinogens Formation

Inhibit the Growth of Cancerous Cells

Some phytochemicals may help to repair DNA (repair mutated genes that can lead to cancer), delay tumor development, or make apoptosis easier (the process of cell death that gets rid of abnormal cells). In the prevention of skin cancer, phytochemicals have a significant role (both melanoma and non-melanoma cancers). Curcumin (a part of turmeric), proanthocyanidins (found in berries and pistachios) and capsaicin were a few of the beneficial nutrients (found in sweet red and chili peppers).

Regulate Hormone

Hormones such as estrogen and insulin may be regulated by certain phytonutrients.

Slow Aging Process

A variety of phytochemicals have shown potential anti-aging effects. Some of the phytochemicals known for anti-aging properties include resveratrol, epicatechin, quercetin, curcumin, and allicin.

Treat a Variety of Diseases

Some phytochemicals, such as phloretin in pears, epigallocatechin-3-gallate (EGCG) in green tea, and quercetin in capers, can help fight cancer. Other foods, such as the flavonoids in berries, might help combat heart disease. Scientists, for instance, are looking at certain phytochemicals’ potential to sensitize breast cancer cells to treatment, and much more.

Act as Antioxidants

In the body, some phytochemicals act as antioxidants or “scavengers” Free radicals are unstable and highly reactive molecules formed in the environment by toxins (carcinogens) and by normal metabolic processes in the body. Free radicals have the ability to damage DNA and other cell components. These free radicals are neutralized by antioxidants, preventing the damage that they could cause.

Reduce Inflammation

Inflammation in the body can be minimized by several phytonutrients. Although inflammation is the normal response of the body to injury, many medical conditions, ranging from connective tissue diseases including cancer have been associated with chronic inflammation.

Enhance Immunity

Some phytonutrients promote the role of the immune system and may have particular effects. Some phytochemicals, for example, act as anti-microbial agents, decreasing the probability of division and development of pathological (bad) bacteria or viruses in the body. They can also help modulate the immune system, helping to maintain a very delicate balance between an overactive immune system and an underactive immune system (which can lead to autoimmune diseases) (that can predispose to infections or cancer).

Neuroprotective Effects

Studies have shown signs of neuroprotective effects in persons who have disorders such as Alzheimer’s disease and Parkinson’s disease with certain phytonutrients.

Blocking Carcinogens Formation

Some phytonutrients can prevent substances from becoming carcinogens (cancer-causing agents) in food or the environment in the first place.

Dietary Sources of Phytonutrients

The following are some of the notable dietary sources of phytonutrients:

Kiwi, avocado, cantaloupe, broccoli, and spinach

  • Supports eye health, arterial function, liver function, and cell health. Some phytochemicals found in green foods include epicatechins, isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, and coumestans.

Onions, mushrooms, and pears

  • Supports healthy bones and circulatory system and may help reduce the risk or fight heart disease and cancer. Phytochemicals in these foods include allicin, quercetin, indoles, and glucosinolates.

Pumpkin, carrots, peaches, pineapple and, papaya

  • Promotes healthy growth and development and good eye health. Phytochemicals common in yellow and orange foods include alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein/zeaxanthin, and hesperidin.

Apples, watermelon, raspberries, beets, cherries, and grapefruit

  • Supports prostate, urinary tract, and DNA health. Protective effect against cancer and heart disease. Some phytonutrients represented include lycopene, ellagic acid, quercetin, hesperidin, anthocyanidins.

Eggplant, grapes, blueberries, and blackberries

  • Good for your heart, brain, bone, arteries, and cognitive health. Phytonutrients include resveratrol, anthocyanins, phenolics, and flavonoids.
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