The Greek word "phyto" means plant, and "nutrients" refers to substances that enable life.
Phytonutrients are compounds naturally found in fruits, berries, and vegetables – the substances that give them their beautiful color pigments and act as the plants' own immune system.
They are therefore found in plant-based foods such as fruits, vegetables, beans, and legumes. They protect plants from radiation, pollution, viruses, bacteria, and fungi.
Common names for phytonutrients include antioxidants, flavonoids, phytochemicals, flavones, isoflavones, anthocyanidins, isothiocyanates, carotenoids, polyphenols, and so on.
Why should you eat phytonutrients?
Phytonutrients have antioxidant and anti-inflammatory properties that can help support a healthy human body.
When a person has an infection or inflammation, many free radicals are produced. Besides contributing to various diseases, free radicals are also believed to accelerate natural aging.
Our immune system uses these radicals to attack bacteria, so they should exist but there needs to be a balance between radicals and antioxidants.
Antioxidants are the body's primary defense against free radicals; they prevent oxidation in our cells.
In the human body, these phytonutrients act as antioxidants, reduce inflammatory processes, activate the immune system, and strengthen the body's natural detoxification system.
That’s why we want to eat plenty of colorful vegetables, root vegetables, spices, fruits, and berries!
5 of the most common phytonutrients
There are thousands of phytonutrients in plants and foods. Therefore, we only cover some of the most common phytonutrients here:
- Carotenoids, e.g., beta-carotene, lycopene, lutein, zeaxanthin, astaxanthin.
- Flavonoids, e.g., quercetin, isoflavones (a type of phytoestrogen), anthocyanins, flavones, flavanones, flavonols.
- Lignans (a type of phytoestrogen).
- Ellagic acid.
- Glucosinolates.
1. Carotenoids
Are yellow, orange, and red pigments in fruits and vegetables such as bell peppers, carrots, sweet potatoes, pumpkin, squash, mango, apricots, melon, watermelon, and oranges.
Remember that green leafy vegetables are also rich in carotenoids, as the yellowish color is hidden by the green chlorophyll, such as in spinach, broccoli, cruciferous vegetables, and freshwater algae.
There are more than 600 carotenoids; some common types include alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, lycopene, and zeaxanthin.
Astaxanthin is an antioxidant and carotenoid. Carotenoids act as antioxidants, and some can be converted into vitamin A. They contribute to immune system function, eye health, and reduce the risk of diseases.
Lutein and beta-carotene are among the best known for protecting our vision and skin. Lutein is found in kale, spinach, broccoli, Brussels sprouts, lettuce, and artichokes.
Lycopene is a type of carotenoid containing red plant pigments found in tomatoes and watermelon. Lycopene is found in tomatoes, pink grapefruit, red bell peppers, and watermelon.
Interesting fact: heating tomatoes makes it easier for the body to absorb lycopene, such as in a delicious pasta sauce.
2. Flavonoids – part of Polyphenols
Flavonoids are one of the largest groups of phytonutrients. There are many subgroups such as flavanols (cocoa, tea, apples, fava beans), flavanones (hesperidin in citrus fruits), hydroxycinnamates (coffee, many fruits), flavonols (quercetin in onions, apples, and tea), and anthocyanins (berries).
Flavonoids are rich in antioxidant properties and can protect against diseases and support healthy cell communication. They can trigger detoxification and reduce inflammation.
Anthocyanin contains blue, purple, and dark red plant pigments found in eggplant, blueberries, blackberries, raspberries, cranberries, plums, strawberries, radishes, and grapes.
Quercetin is found in citrus fruits, apples, onions, parsley, grapes, dark cherries, dark berries, and capers. It is known for use in treating allergic reactions and inflammation.
Other foods rich in flavonoid compounds include green tea, grapefruit, legumes, and ginger.
3. Glucosinolates
Contribute similarly. They are mainly found in cruciferous vegetables such as broccoli, bok choy, cauliflower, and Brussels sprouts and help eliminate toxins from the body.
4. Ellagic acid
Has antioxidant and anti-inflammatory properties. The highest levels of ellagic acid are found in raspberries. Other foods rich in this compound include strawberries, blackberries, grapes, pomegranates, and walnuts.
5. Lignans & Isoflavones
These are different because, in addition to being antioxidants, they can also mimic the effects of estrogen.
Lignans and isoflavonoids have been shown to positively influence hormone balance, especially during menopause.
Foods containing lignans include broccoli, kale, sesame seeds, flaxseeds, and oats. Isoflavonoids are also found in soy.
How to easily get more phytonutrients
You are what you eat, as the saying goes. To make it simple, think: "Eat the rainbow" and have vegetables or fruit with every meal.
Always have a plant-based color on your plate so you get antioxidants.
If you want to learn more about healthy nutrition, read this article.
If you want to learn more about food for the skin, read this article.
