9.6: Phytochemicals

Phytochemicals are chemicals in plants that may provide some health benefit. Carotenoids are one type of phytochemical. Phytochemicals also include indoles, lignans, phytoestrogens, stanols, saponins, terpenes, flavonoids, carotenoids, anthocyanidins, phenolic acids, and many more. They are found not only in fruits and vegetables, but also in grains, seeds, nuts, and legumes.

Many phytochemicals act as antioxidants, but they have several other functions, such as mimicking hormones, altering absorption of cholesterol, inhibiting inflammatory responses, and blocking the actions of certain enzymes.

Phytochemicals are present in small amounts in the food supply, and although thousands have been and are currently being scientifically studied, their health benefits remain largely unknown. Also largely unknown is their potential for toxicity, which could be substantial if taken in large amounts in the form of supplements. Moreover, phytochemicals often act in conjunction with each other and with micronutrients. Thus, supplementing with only a few may impair the functions of other phytochemicals or micronutrients. As with the antioxidant vitamins, it is the mixture and variety of phytochemicals in foods that are linked to health benefits.

Table \(\PageIndex{1}\): Some Phytochemical’s Obtained from Diet and Their Related Functions

Phytochemical	Phytochemical Source	Phytochemical Function:
Carotenoid	Yellow-orange fruits, dark green leafy vegetables	May possess strong cancer-fighting properties
Indoles	Cruciferous vegetables (i.e. bok choy, broccoli, choy sum)	May inhibit the development of cancer-causing hormones and prevent tumor growth
Phytoestrogen	Grapes, berries, plums, soybeans, tofu, garlic	May lower the risk for osteoporosis, heart disease, breast cancer, and menopausal symptoms
Stanols	Grains, nuts, legumes	May lower blood cholesterol levels and reduce the risk of heart disease and stroke
Saponins	Broad beans, kidney beans, lentils	May decrease blood lipids, lower cancer risks, and lower blood glucose response
Terpenes	Citrus fruits	May slow cancer cell growth, aid in immune system support, and prevent virus related illness
Flavonoids	Fruits, vegetables, chocolates, wines, teas, nuts, seeds	May benefit the immune system and prevent cancer cell growth.
Anthocyanidins	Fruits and vegetables with vibrant colors of orange, red, purple, and blue	May prevent cardiovascular disease, reduce cancer cell proliferation (growth/multiplication) and inhibit tumor formation.
Phenolic acids	Coffee, fruits, vegetables, nuts, cereals, legumes, oilseeds, beverages and herbs	May prevent cellular damage due to free-radical oxidation reaction and promote anti-inflammatory conditions in the body.

Query \(\PageIndex{1}\)

Resources

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