Know about phytochemicals in your diet

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.

Image Credit: Flickr/ Just_Jane

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.

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