Phytonutrients

2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29

It has been clear for many years that a diet rich in fruits, vegetables, legumes and grains reduces the risk of diseases such as heart disease, cancer, diabetes and high blood pressure. The effects of these foods are due to antioxidants - specific minerals, vitamins and enzymes that protect cells from the destructive effects of free radicals. Another group of health-promoting substances contained in these foods are chemicals of plant origin, called phytonutrients.

Phytonutrients, also known as phytochemicals, represent a wide range of plant compounds that help maintain good health. These are biologically active substances that give color, odor and natural resistance of plants to disease.

Types of phytonutrients

Phytoestrogens - substances of plant origin which are analogues of female sex hormones. Once in a woman's body, phytoestrogens are able to regulate synthesis and compensate for the lack of estrogen to the level on which a woman's health and appearance depend.

Phytosterols - vegetable fats, which play a very important role in the main processes taking place in the body. Their main action is to reduce the levels of bad cholesterol, thus protecting the health of the arteries. Blocked cholesterol is excreted from the body with the rest of the food. Phytosterols also support the natural protection against external influences and have a very strong anti-inflammatory effect.

Saponins - are complex glycosides that are found in plants. They help in the absorption of carbohydrates, fats and other substances in the body. Some saponins can lower blood pressure or affect metabolism.

Benefits of phytonutrients

Phytonutrients they have no nutritional value for the human body, but instead protect the body from a number of serious diseases. One of the most valuable properties of phytochemicals is the prevention of cancer, diabetes and cardiovascular disease. Scientists believe that phytonutrients fight cancer by blocking one or more of the steps leading to tumor formation.

More than 200 studies on phytonutrients show that there is a positive relationship between a reduced risk of cancer and the consumption of fruits, vegetables, cereals and legumes.

Sulfur compounds improve the functions of liver enzymes, stop the synthesis of cholesterol, lower blood pressure, improve immune responses. Last but not least, they fight bacilli, parasites and infections.

One of the biggest advantages of phytonutrients is that unlike most vitamins, they are not destroyed in the process of cooking or other heat treatment. Of course, they are most useful in the raw state, but still cereals and legumes must be heat-treated.

Sources of phytonutrients

Phytoestrogens can be obtained by consuming alfalfa sprouts, licorice roots, soy products and clover sprouts. Phytosterols are found in the largest amounts in corn, soy, sesame, saffron, pumpkin and wheat.

Saponins are found in tropical potatoes, beans, nuts and red beets. We can get terpenes through carrots, potatoes, apricots and melons. Phenols are found mainly in dill, parsley, carrots and alfalfa. Onions and garlic are extremely rich in sulfur compounds. In general, almost every fruit or vegetable has extremely useful substances for the body.

Deficiency of phytonutrients

As mentioned, useful phytonutrients they have no nutritional value for the body, but their lack leaves the body unprotected from the harmful effects of free radicals. Regular consumption of fruits and vegetables is a prerequisite for good health.

Rich in animal fats and poor in phytonutrients Diet can lead to obesity, clogged arteries, cancer, diabetes and heart problems. So eat more raw fruits and vegetables. Portions of food should be distributed in the following ratio - 60/40 in favor of vegetables and at the expense of meat.