What Are Phytochemicals?

Phytochemicals are substances that are naturally present in foods of plant origin. Currently, much research is being done on them for the benefits they bring to health, mainly their antioxidant power and their possible role in the prevention of cancer.

On the other hand, phytochemicals are not properly nutrients, therefore, they do not have an energy or nutritional function. That is why foods that contain phytochemicals are called functional foods, since they provide health benefits.

In a varied and healthy diet, we can find a sufficient amount of phytochemicals to provide their benefits to our health. Likewise, the combination of different phytochemicals in the same food enhances and improves their effects.

Functions of phytochemicals and benefits of their consumption

Phytochemicals are responsible for assigning color, smell and flavor to dishes. For example, carotenoids are pro-vitamin A elements, so they have similar functions to this vitamin.

The functions attributed to phytochemicals include helping to maintain correct vision, as well as the integrity of the bone and epithelial system. In addition, during breastfeeding they stimulate milk production.

Several of the phytochemicals  have an eminently antioxidant function. For this reason, they help reduce inflammation. In addition, they act as protectors in cardiovascular diseases.

Another of the best known effects of phytochemicals is their possible relationship with the prevention of certain tumor or cancerous processes. This function is carried out by converting potentially toxic or harmful substances into non-hazardous ones.

Some compounds also help maintain the immune system. Therefore, we can say that there are many beneficial properties attributed to phytochemicals.

Phytochemical characteristics

Phytochemicals are elements that only exist in the plant kingdom and  are found in very small quantities. However, there are a large number of them that have not yet been investigated.

However, phytochemicals are not nutrients ; There are no diseases due to their deficiency, but they do enhance the action of other nutrients.

In addition, they are not essential for our body as are proteins, carbohydrates, fats, vitamins or minerals. Because they are antioxidants , they exert preventive and curative action in the body.

Types of phytochemicals

The most common classification of phytochemicals is based on their molecular structure, as well as their food sources:

1. Phenols

In turn, in the group of phenols we can make the following classification:

• Flavonoids:  found in citrus fruits such as cherry, apple, grape, acerola, tea, onion and pepper. The group of flavonoids includes, among others: anthocyanins, catechins, isoflavones, tannins, rutin, quercetin.
• Phenolic acids : phytic acid, gallic acid, chlorogenic acid and vanilla among others. Some of its most abundant sources are legumes, whole grains, tea, and artichokes.
• Non-flavonoid polyphenols: such as resveratrol or lignans present in red wine, flax seeds, whole grains, legumes, fruits and vegetables.

2. Terpenes

Terpenes are divided into two groups:

• Carotenoids: such as lycopenes, alpha-carotene, lutein, beta-carotene, or capsaicin, found in carrots, squash, orange, mango, spinach, tomato, watermelon, grapefruit, red pepper, or papaya.

• Non-carotenoids: among which are phytosterols, saponins or limonoids. Vegetable oils such as soybeans and fortified foods such as cassava and quinoa are some examples of foods high in non-carotenoid phytochemicals.

3. Thiols

This group is also known as the group of sulfur components, because it contains this mineral:

• Indoles: Foods like cabbage, Brussels sprouts, cauliflower, spinach, or broccoli are the richest in indoles.
• Glucosinolates : the food sources in this group are cruciferous, such as Brussels sprouts, red cabbage, broccoli, cauliflower or radishes.
• Organosulfur compounds: present in garlic.

4. Tocopherols

This group of phytochemicals acting as vitamin E. Its main sources are vegetable oils, nuts, green leafy vegetables and whole grains.

Conclution

Some of the phytochemicals are already being synthesized by the pharmaceutical industry. However, these supplements do not replace the need to eat a diet rich in cereals, fruits, vegetables and legumes. Do not forget!