Phytonutrients are natural compounds found in plant foods such as vegetables, fruit, whole grain products and legumes. These plant compounds have beneficial effects working with other essential nutrients to promote good health.
Caroteniods
Carotenoids are the pigments responsible for the colors of many red, green, yellow and orange fruits and vegetables. Carotenoids are a large family of phytonutrients which include alpha-carotene, beta-carotene, lutein, lycopene, cryptoxanthin, canthaxanthin, zeaxanthin, and others. Carotenoids protect the body by decreasing risk of heart disease, stroke, blindness, and certain types of cancer. They may also help to slow the aging process, reduce complications associated with diabetes, and improve lung function. Fruits and vegetables that are dark green, yellow, orange or red contain carotenoids. The following information describes four of the carotenoids.
Beta-Carotene: Beta-Carotene may help to slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes. Beta-carotene is found in yellow-orange fruits and vegetables such as mangoes, cantaloupe, apricots, papaya, kiwifruit, carrots, pumpkins, sweet potatoes, and winter squash, and green vegetables, such as broccoli, spinach, and kale.
Lutein: Lutein is essential for maintaining proper vision as we age. It has been shown to reduce the risk of cataracts and macular degeneration, the leading causes of blindness in older people and may help reduce the risk of certain types of cancer. Kale, spinach and collard greens contain the most lutein of any fruit or vegetable. Other sources of lutein include kiwifruit, broccoli, collard greens, brussels sprouts, swiss chard, and romaine lettuce.
Lycopene: Diets rich in lycopene have been shown to reduce the risk of prostate cancer and heart disease. Lycopene is found in red fruits and vegetables such as tomatoes and cooked tomato products, red peppers, pink grapefruit, watermelon.
Zeaxanthin: Zeaxanthin may help to prevent macular degeneration, which is the leading cause of visual impairment in people over 50. It may also help to prevent certain types of cancer. Corn, spinach, winter squash, and egg yolks contain zeaxanthin.
Flavonoids
Flavonoids are another large family of protective phytonutrients found in fruits and vegetables. Flavonoids, also called bioflavonoids, act as antioxidants. Antioxidants neutralize or inactivate highly unstable and extremely reactive molecules, called free radicals, that attack the cells of our body every day. Free radical damage is believed to contribute to a variety of health problems, including cancer, heart disease and aging. There are many different types of flavonoids and each appears to have protective health effects. Some of the better -known flavonoids include resveratrol, anthocyanins, quercetin, hesperidin, tangeritin, kaempferol, myricetin, and apigenin. Flavonoids are found in a variety of foods, such as oranges, kiwifruit, grapefruit, tangerines, berries, apples, red grapes, red wine, broccoli, onions, and green tea. The five primary flavonoids found in fruits and vegetables are:
Resveratrol: Resveratrol may reduce the risk of heart disease, cancer, blood clots and stroke. Red grapes, red grape juice, and red wine contain resveratrol.
Anthocyanins: Anthocyanins, which are particularly high in blueberries, have been shown to protect against the signs of aging. In one study, elderly rats that ate the equivalent of a half-cup of blueberries daily for eight weeks improved balance, coordination, and short-term memory. Scientists think these results may apply to humans as well.
Anthocyanins in blueberries and cranberries have also been shown to help prevent urinary tract infections. Blueberries, cranberries, cherries, strawberries, kiwifruit, and plums contain anthocyanins.
Quercetins: Quercetins may reduce inflammation associated with allergies, inhibit the growth of head and neck cancers, and protect the lungs from the harmful effects of pollutants and cigarette smoke. Apples, pears, cherries, grapes, onions, kale, broccoli, leaf lettuce, garlic, green tea, and red wine contain quercetins.
Hesperidin: Hesperidin is a flavonoid that may protect against heart disease. Hesperidin is found in citrus fruits and fruit juices, such as oranges and orange juice, grapefruit and grapefruit juice, tangerines, lemons, limes, mandarins, and tangelos.
Phenolic compounds
Phenolic compounds may reduce the risk of heart disease and certain types of cancer. Phenolic compounds may be found in berries, prunes, red grapes and red grape juice, kiwifruit, currants, apples and apple juice, and tomatoes.
Ellagic acid
Ellagic acid is a phenolic compound that may reduce the risk of certain types of cancer and decrease cholesterol levels. Ellagic acid is found in red grapes, kiwifruit, blueberries, raspberries, strawberries, blackberries, and currants.
Sulphoraphane
Sulphoraphane is in a class of phytonurients called isothiocyanates. Sulphoraphane may reduce the risk of colon cancer. Cruciferous vegetables such as broccoli sprouts, broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, turnips and turnip greens contain sulphoraphane.
Limonene
Limonene is in a class of phytonutrients called mono-terpenes. It is found in the rinds and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines, lemons and limes. Limonene may help to protect the lungs and reduce the risk of certain types of cancer.
Tangeritin
Tangeritin may help prevent cancers of the head and neck. Tangeritin is found in citrus fruits and their juices.
Indoles
This family of phytonutrients may reduce the risk of certain types of cancer, including breast cancer. Indoles are found in cruciferous vegetables, such as broccoli, cauliflower, kale, brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and turnip greens.
Allium compounds
Allium compounds may reduce the risk of certain types of cancer and lower cholesterol and blood pressure. Garlic, onions, chives, leeks, and scallions contain allium compounds.
Vanillin
Vanillin is the predominant phytonutrient that occurs in vanilla beans and reduces risk of certain cancers.
