What are Phytonutrients?
You may have heard a lot about protein, vitamins, minerals, fats, carbohydrates and how these can help to keep your body healthy. However, there is less discussion regarding phytonutrients benefits. Phytonutrients are also known as phytochemicals.
These are naturally occurring compounds found in plants that give them their colour, flavour and ability to against disease.
[Have you ever seen a tall, strong mango tree (or any tree) that is standing strong through all kinds of weather? Whatever the situation is, in most of the cases, it remains tall and strong. If the tree itself has that quality, why won’t its fruits have the same power? And when we eat those fruits, don’t we get those phytonutrients benefits too?]
Phytonutrients can do a lot for our health when we include them as part of a balanced diet.
Earlier, they uses to say: “Make sure to get enough vitamins.”
Then it became: “Get enough vitamins and minerals .”
Now, the advice is: “Get enough vitamins, minerals and phytonutrients .”
Types of Phytonutrients:
Phytonutrients are natural compounds found in plants that help to keep us healthy. They mainly fall into two groups:
Bioflavonoid (Flavonoids) and Carotenoids.
Bioflavonoid (Flavonoids)
These are available in colorful fruits and vegetables with blue, purple, green, yellow, orange and red color.
Here are some important types of Bioflavonoids:
- Epigallocatechin Gallate (EGCG): It is a polyphenol found in green tea. It has many health benefits. It has antioxidant, anti-inflammatory and anti-cancerous properties. This has the ability to diminish the risk of age related disease including cancer and heart disease. Besides, it helps in the treatment of diabetes and improves the blood cells in the human body.
- Ellagic Acid: It is a natural antioxidant. It is mostly present in red coloured fruit like raspberry, strawberry, pomegranate, walnut etc. It works as an antioxidant and prevents cancer.
- Quercetin: Generally, apples, onions, tea and red wine contain this element. It helps the growth of capillaries and connective tissues. Moreover, it can prevent swelling (Edema). Also, it helps to reduce allergy symptoms.
- Hesperidin: It is mostly present in citrus fruit especially in lemon and orange. Most importantly, lack of Hesperidin causes general weakness, pain and weakness in capillaries.
- Rutin: It is another bioflavonoid found in grapes, cherry, apples, apricot and berries. This can support heart and blood vessel. Further, it also works as antioxidant.
Benefits of Bioflavonoids:
- It works as an anti-inflammatory and antihistamine agent.
- Most importantly, it prevents heart disease.
- Besides, it saves people from Asthma, Allergies and issues related to menstrual problems.
- It can improve skin health and helps in the growth of connective tissues.
- Also, it reduces the risk of Osteoporosis.
What are Carotenoids?
Carotenoids are natural plant compounds that give bright red, orange, and yellow colors to many fruits and vegetables. They are fat-soluble compounds. Carotenoids are also a major part of phytonutrients benefits due to their antioxidant properties.
Types of Carotenoids:
- Beta-Carotene: It is primarily present in carrots, sweet potatoes, spinach, pumpkin, apricot, spinach etc. When we eat these, we get beta carotene. This beta carotene gets converted into Vitamin A which supports vision, immune function, and skin health.
- Lutein and Zeaxanthi: These two are mostly available in spinach, peas, corn, eggs, red pepper, kale, brucoli etc. These can protect the eyes from harmful blue light and may lower the risk of macular degeneration and cataracts.
- Lycopene: Sources of lycopene are tomatoes, watermelon, grapes (pink and red), guava. It is a potent antioxidant. Also, it can reduce the risk of prostate cancer and heart disease.
- Alpha-Carotene: Sources of Alpha-Carotene are carrots, pumpkins, and winter squash. It is similar to beta-carotene. It supports vision and overall health.
Health Benefits of Carotenoids:
- Powerful antioxidant: Carotenoids can neutralize free radicals. They can also reduce oxidative stress. Alongside, it protects cells from damage.
- Vision Health: Lutein and zeaxanthin are concentrated in the retina. They help prevent age-related macular degeneration. Moreover, it prevents the formation of cataracts.
- Boost Immunity: Beta-carotene helps in proper immune function. It boosts vitamin A levels.
- Cancer Prevention: Lycopene and other carotenoids can reduce risks of certain cancers due to their anti-inflammatory and antioxidant effects.
- Skin Health: Carotenoids help protect the skin from the ill effect of Ultraviolet rays of the Sun. It may improve the overall look of the skin.
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