Phytonutrients are organic components found majorly in plants, fruits vegetables, and certain cereals and nuts. They are believed to promote health, slow the ageing process and reduce the risk of certain diseases.
It is necessary to obtain maximum benefits from the variety of fruits and vegetables we eat.
With specific recommendations for phytonutrient, the intake amounts needed to support optimal health have not yet been established, it is clear that consumption of fruits and vegetables is linked to phytonutrient intake.
Table 1:- Phytonutrients and Associated Health Benefits
|
Color |
Phytonutrient |
Examples of associated health benefits |
Examples of fruits/vegetables |
|
Green |
Lutein/Zeaxanthin |
Vision health |
Spinach, lettuce , kale, broccoli |
|
Glucosinolates |
Cellular health |
Cabbage, bok-choy, broccoli |
|
|
Red |
Lycopene |
Heart health, stomach, prostate health |
tomatoes, watermelon |
|
Ellagic acid |
Cell health |
Strawberries , raspberries |
|
|
White |
Quercitin |
Blood vessel , bone and joint health |
Onions, apples |
|
Purple |
Anthocyanidins |
Heart health, digestive health , brain health |
grapes, blueberries |
|
Yellow/ Orange |
Carotene |
Vision health, heart health, growth and development |
carrots, pumpkin, Chinese cabbage |
|
Beta cryptoxanthin |
Bone health, heart health |
oranges, papaya |
Therapeutic properties and benefits
Dietary intake of phytochemicals may aid in protecting against chronic degenerative disorders, such as cancer, cardiovascular, and neurodegenerative diseases.
Properties of phytonutrients
- anti-oxidants
- anti-bacterial
- anti-inflammatory
- anti-allergic
- chemo-preventive
- hepatoprotective
- hypolipidemic
- neuroprotective and
- hypotensive agent.
These phytochemicals, either alone and/or in combination, show potential in curing various ailments.
There are scientific evidences to depict their chemical, biological properties, clinical information, mode of action and effectiveness in nutritional therapy.
They can be regularly taken without any side effects.
Variation in consumption Pattern
About 60-87% of adults around the world consume fewer than the recommended servings of fruits and vegetables on daily basis.
In addition, there are differences in the availability of different varieties of fruit and vegetables across geographical regions.
Different types of fruits and vegetables provide various levels and kinds of phytonutrients, which directly influences both quantity and variety of phytonutrient consumption.
Other factors such as the form in which fruits and vegetables are consumed, (e.g., cooked or raw) may also impact the phytonutrient absorption rate.
In conclusion, apart from being sources of many vitamins, minerals and fiber, plants are a good sources of phytonutrients. It therefore, ensures a better well being and health benefits.
REFERENCES
Lugasi et al (2013).The role of antioxidant phytonutrients in the prevention of diseases.Volume 47(1-4):119-125.
Global phytonutrient report.(2017).Nutrilite.Amway.
Gupta C , Prakash (2014). Phytonutrients as therapeutic agents. J Complement Integr Med.