Phytonutrients, also known as phytochemicals, are natural compounds found in plants that contribute to their color, flavor, and disease resistance. They are not essential nutrients like vitamins and minerals, meaning that the body does not require them for basic functioning, but they can offer health benefits when included in the diet.
There are thousands of different phytonutrients, and they can be classified into several categories, including:
- Flavonoids: Found in fruits, vegetables, tea, and wine, these compounds are known for their antioxidant properties.
- Carotenoids: Present in carrots, sweet potatoes, spinach, and other colorful vegetables, carotenoids like beta-carotene, lutein, and zeaxanthin are important for eye health.
- Glucosinolates: Found in cruciferous vegetables like broccoli, cauliflower, and kale, these compounds may have anti-cancer properties.
- Saponins: Present in beans and legumes, saponins may boost immune function and lower cholesterol levels.
- Lignans: Found in flaxseeds, sesame seeds, and whole grains, lignans may offer cardiovascular benefits.
Overall, incorporating a variety of colorful fruits, vegetables, whole grains, nuts, and seeds into your diet can help ensure an intake of a wide range of phytonutrients, which can contribute to overall health and well-being by providing antioxidant effects, reducing inflammation, and supporting immune function, among other benefits.