Phytonutrients (or phytochemicals) are natural compounds that plants produce to protect themselves against pests, fungi and insects. The origin of the word is Greek: Phyto = plant and nutrients = food substances.
Although they are not essential for survival like vitamins and minerals, studies indicate significant health benefits for humans, including the prevention of chronic diseases, anti-inflammatory, antioxidant and anti-cancer effects, as well as support for proper bodily function.
Phytonutrients are found mainly in plant-based foods:
Fruits and vegetables
Whole grains
Nuts and seeds
Legumes
Herbs and spices
What are the main types and benefits?
There are more than 25,000 different phytonutrients found in plant foods. They do not have a recommended daily allowance, but the best way to ensure that we get enough of them is to include a wide variety of plants in different colors: At least five servings a day (about 400 grams), in addition to nuts and spices. Another approach that can help is setting a goal of eating 30 different types of plants per week.
Carotenoids
A group of hundreds of pigment substances found in plants that give yellow, orange and red colors. Some of them are converted in the body into vitamin A. They act as antioxidants that help fight free radicals. Among their roles: They help eye and skin health and reduce the risk of certain types of cancer.
Tip: The easiest and simplest – include a tomato in your menu every day. Tasty tomatoes like Maggi will add both lycopene and excellent flavor to your salad.
Polyphenols
A broad group of more than 5,000 compounds with significant antioxidant properties. These include: Anthocyanins, flavonoids, ellagitannins and more. Studies have found that they support heart, brain and gut health through effects on the microbiome, reduction of inflammation and more.
Found in: Green tea, red wine, berries, grapes, onion, apple, green leaves and cocoa.
Tip: Add herbs that are found in every kitchen to salads and spreads: mint, basil, parsley, thyme and more.
Phytoestrogens
A group of plant compounds with a structure similar to natural estrogen. They are studied in the context of estrogen-mimicking effects in the body, including bone health.
Found in soy and its products such as: Edamame, tofu and more.
Tip: For women in menopause with a decline in natural estrogen, it is recommended to increase the consumption of soy and its products.
Phytosterols
Plant substances with a structure similar to cholesterol and therefore may help reduce “bad” LDL cholesterol in the body.
Found in vegetable oils, nuts and seeds, and whole grains.
Tip: For people with high cholesterol levels, it is recommended to incorporate nuts and seeds such as sesame, pumpkin seeds and flax on a daily basis.
Glucosinolates
Sulfur-containing compounds found in vegetables from the cruciferous family and responsible for their pungent taste. Studies show that they may contribute to anti-inflammatory and anti-cancer protection and help maintain heart health.
Found in: Cauliflower, cabbage, broccoli, turnip and kale.
Tip: In order to receive the effect in the optimal way, it is advisable to avoid boiling and high heat and prefer eating the vegetable fresh or preparing it by steaming or light frying.
Galit Snir is a clinical dietitian at “Hazera” company