Phytonutrients, what they are, and their health benefits

Javier Colomer 8 min. of reading Plants Leave a comment

Phytonutrients are chemical substances found in plants with amazing properties

Nowadays, hardly anyone ignores that fruits and veggies are good for health, as they contain lots of vitamins and some minerals and help boost fiber intake. These reasons are enough to encourage us to eat these foods daily.

However, these nutritional contributions seem to be just the tip of the iceberg, since hidden in every fruit, vegetable, green, and legume are other plant food substances, or “phytonutrients,” that give us an extra boost of health and wellness benefits.

What are Phytonutrients?

They are organic components (called Phytochemicals) that are found in plants, giving them a range of protective properties and benefits to maintain and ensure their vitality.

They are present in fruits, vegetables, greens, or legumes

Phytonutrients are found in Plants; in fact, the prefix “Phyto” comes from Greek, meaning Plant

What are Phytonutrients good for?

These chemical substances are responsible for giving plants their color, flavor, protecting them from ultraviolet rays, or helping them withstand harsh conditions and pressures from their environment (insects, fungi, germs, drought, etc.).

They are the natural defense of plants. When people consume these substances, they can gain certain properties that promote health: antioxidant, anti-inflammatory, or liver health-promoting effects.

The benefits of Phytonutrients that plants enjoy can be enjoyed by us too, boosting our health

Importance of Phytonutrients

No one doubts why fruits and vegetables are so essential for optimal nutrition that directly benefits nutrition and even performance, both physically and cognitively.

The nutritional abundance of phytonutrients in micronutrients is very high and very important. Although they are not considered essential elements per se, like vitamins and minerals, they play a key role in health by helping reduce and even eliminate many ailments and diseases.

We should aim to get the freshest food sources to ensure their properties stay intact

Antioxidants and Phytonutrients

The role of antioxidants is to neutralize cellular oxidative damage caused by certain unstable molecules, the Free Radicals, which can lead to a series of high-risk disorders and diseases.

Not all of these substances play a harmful role in the body; some are actually necessary.

Although Sunlight is necessary for Vitamin D synthesis Vitamin D, too much exposure can cause serious problems

However, we could argue against those external agents that cause the spread of these free radicals, such as: pollution, cigarette smoke, or excessive exposure to ultraviolet rays from the sun

Benefits of Phytonutrients

Antioxidant Protection

As we’ve seen, one of the most important benefits is their antioxidant power, meaning neutralizing free radicals. This offers protection to the cells forming the body’s tissues, especially protecting the cell membrane and DNA.

Dark green leafy vegetables have the highest antioxidant levels

Anti-inflammatory Action

Inflammation processes in the body have diverse origins, some necessary as part of normal function. However, keeping this state elevated due to external conditions can become a serious problem. Eating foods rich in these micronutrients can reduce inflammation and associated pain.

Garlic contains substances that make it a powerful natural anti-inflammatory and even painkiller

Regulate Blood Pressure

Unbalanced blood pressure is directly linked to coronary disease, one of the leading causes of death worldwide. Healthy habits are essential to keep our heart muscle in top shape throughout life. Among phytonutrients’ benefits is controlling hypertension cases.

White Beans against hypertension

Lower Cholesterol Levels

Another heart disease cause is hypercholesterolemia and high blood triglycerides, which cause platelet formation and buildup, increase arterial wall stiffness, and raise thrombosis risk. A diet rich in phytonutrient-rich food sources is a step toward cardiovascular health.

Cilantro, well known for its culinary uses, has beneficial properties to regulate cholesterol

Strengthen the Immune System

Plants benefit from properties to fight external agents like germs, microbes, bacteria, and toxins, which people can also use to their advantage. Our immune system tends to weaken with age. Proper nutrition is key to harnessing these substances’ benefits.

Certain mushroom species help boost defenses

Types of Phytonutrients and Where to Find Them

Anthocyanins: Antioxidants, control cancer and stimulate the brain. Found in blackberries

Ellagic acid: grapes, strawberries, and cherries

Phenolic acid: green tea, soy, and garlic

Beta-carotenes: carrots and mango

Bioflavonoids: the best known are rutin, quercetin, hesperidin, and catechin. Apples, lemons, cherries, grapes, green peppers…

Cetylmyristoleate: olive oil, wheat germ oil, soy oil, sesame oil, sunflower oil

Capsaicin: hot chili pepper

Coumarins: pumpkin

Sterols: cucumber

Phytates: soy and cereals

Cruciferous: cabbage, cauliflower, broccoli, and Brussels sprouts

Flavonoids: grape, dried plum, apple, blueberry, blackberry, and strawberry

Lycopene: tomatoes, citrus fruits, apricots, and red peppers

Lignan: flax seeds

Limonene: citrus oils

Monoterpenes: fruit and vegetable oils

Organosulfides: garlic, onion, and chives

Polyacetylenes: carrots, celery

Resveratrol: red wine, peanut skin

Sulforaphane: broccoli, cauliflower, or spring onions

Sometimes called the Rainbow of Phytonutrients, since their sources have characteristic colors

Phytoestrogens

This type of phytonutrient has a molecular structure similar to estrogens, so they can act similarly to the hormone mostly found in women.

At certain stages in a woman’s life, increasing these substances in the diet is recommended due to low endogenous production.

Soy Isoflavones

Among the most common phytonutrients are Soy Isoflavones

Among their health benefits, there is some evidence for reducing endometrial cancer, or reducing bone density loss

Phytonutrient-Rich Diet

Here are some simple tips to boost phytonutrient richness in your diet

Add a portion of fruit or veggies to every meal you have
Start your day with a smoothiepacked with fruits and veggies. Quick recipe: blend cold water, spinach leaves + arugula leaves + grated ginger + grated lemon peel + juice of 1 lemon + 2 carrots + 1 banana + a handful of frozen blueberries
Delicious Salads: add any vegetable or green, avocados, sliced apples…
Increase vegetable purees, oh! and use the cooking water for your homemade broths
The more colorful your dishes, the better!
Carry almonds with you, so if you get hungry, you won’t end up buying any ultra-processed product
Always have tea infusions ready. You can drink them as a refreshing beverage with some ice cubes
Add all kinds of spices, even spicy ones like chili peppers to your dishes, to enjoy their thermogenic effect besides their properties
Include more dishes with legumes combined with cereals or rice. Lentils + Rice or Chickpeas + Peas, Quinoa + Peanuts, are great recipes to get complete proteins and all the benefits of phytonutrients
More fresh market and less supermarket
Grow your own garden!