What do tomato, onion, apple all have in common? They do not belong to the same food group nor do they have the same nutrients. Tomato has ample of lycopene, onion contains sulphur compound and apple contains quercetin. These foods contain phytochemicals.
Phytochemicals are naturally occurring compounds in plants but are not nutrients. These compounds have strong biologic actions when they are consumed at effective levels on regular basis. Awareness in these compounds has developed because of compelling evidence that a diet rich in fruits, vegetables, and whole grains improves health and decreases risk of chronic degenerative diseases.
Phytochemicals are chemicals that vary from plant to plant. They include thousands of pigments, antioxidants and thousands of other compounds that have been associated with protection from heart diseases, hypertension, cancer and diabetes mellitus.
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Image Credit: Flickr/ Just_Jane |
Phytochemicals are chemicals that vary from plant to plant. They include thousands of pigments, antioxidants and thousands of other compounds that have been associated with protection from heart diseases, hypertension, cancer and diabetes mellitus.
Phytochemicals – Their food sources and Actions
Phytochemical
|
Sources
|
Benefits
|
Alkyl
resorcinol
| Whole grains | Reduces risk of
diabetes , heart diseases and some types of cancer
|
Capsaicin | Hot peppers, chillies | Prevents clot formation of blood and reduces risk of heart diseases and stroke. |
Carotenoids (includes beta carotene, lycopene, lutein) | Deeply pigmented fruits and vegetables like broccoli, carrots, pumpkin, tomatoes | Boosts antioxidant activity
Improves vision, contribute to maintenance of prostrate health.
|
Curcumin | Turmeric | Inactivates enzymes that activates carcinogens |
Dietary fat(Beta glucan, cellulose, gums and mucilage) | Whole grains, oats, legumes, Whole pulses. | Promotes a healthy digestive tract, reduces risk of heart disease, and maintains healthy blood glucose levels. |
Fatty acids
Polyunsaturated
fatty acid (PUFA)
Monounsaturated
fatty acid (MUFA) |
Walnuts, flax seed
Olive oil
|
May reduce risk of heart diseases, improves mental and visual function
|
Flavanones | Citrus foods | Boosts antioxidant activity |
Flavonols | Onions, apples, tea, broccoli | Bolster cellular antioxidant defences |
Proanthocyanidins | Peanuts, Cinnamon | Maintains urinary tract health and heart health |
Prebiotics and probiotics | Whole grains, onions, garlics, honey, yoghurt | Improves gastrointestinal health, and healthy immune function |
Soy proteins | Soya based foods | Improves heart health
Reduces risk of osteoporosis
Maintanance of menopausal health in women
|
Sulphides and thiols | Cruciferous vegetables like brocolli,cauli flower, kale, cabbage, raddish | Healthy immune function |
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