Phytochemicals … polyphenols … antioxidants … what do all of these terms mean?

 

The term phytochemicals is a broad name for a wide variety of compounds produced by plants. They’re found in fruits, vegetables, beans, grains, and other plants. Each phytochemical comes from a variety of different plant sources and has different proposed effects on, and benefits for, the body. Some researchers estimate there are up to 4,000 phytochemicals! Scientists have identified thousands of them, although only a small fraction of phytochemicals have been studied closely.

 

Common Names for Phytochemicals: antioxidants, flavonoids, phytonutrients, flavones, isoflavones, catechins, anthocyanidins, isothiocyanates, carotenoids, allyl sulfides, polyphenols

 

How Do You Get Phytochemicals?
Phytochemicals are found in plant foods (fruits, vegetables, beans, grains). By maintaining a balanced eating pattern that includes different forms and colors of fruits and vegetables, you’ll provide your body with a wide variety of all beneficial compounds, including phytochemicals! So, enjoy your fruits and veggies during every eating occasion … just fill half your plate with them and leave the rest for grains and protein.

 

The Health Benefits of Phytochemicals
New experimental studies are emerging that demonstrate multiple effects of fruits and vegetables (and their phytochemicals), suggesting that they may have an even greater role to play in human health than the already positive results seen to date.

 

Top 6 Phytochemicals You May Know About

 

Phytochemical		Proposed Benefits		Food Sources		Fun Facts
Beta-Carotene		Immune System Vision Skin Health Bone Health		Pumpkin Sweet Potato Carrots Winter Squash Cantaloupe Apricots Spinach Collard Greens Kale Broccoli		Think orange and dark, leafy green veggies
Lycopene		Cancer (Prostate) Heart Health		Tomatoes Pink Grapefruit Red Peppers Watermelon Tomato Products		The heating process makes lycopene easier for the body to absorb
Lutein		Eye Health Cancer Heart Health		Collard Greens Kale Spinach Broccoli Brussels Sprouts Lettuces Artichokes		This phytochemical is found in the macula of the eye
Resveratrol		Heart Health Cancer Lung Health Inflammation		Red Wine Peanuts Grapes		1 cup of red grapes can have up to 1.25 mg of resveratrol¹
Anthocyanidins		Blood Vessel Health		Blueberries Blackberries Plums Cranberries Raspberries Red Onions Red Potatoes Red Radishes Strawberries		Think red and purple berries
Isoflavones		Menopause Cancer (Breast) Bone Health Joint Inflammation Lower Cholesterol		Soybeans		½ cup of boiled soybeans offers 47 mg of isoflavones²

 

 Caution about Supplements: Phytochemicals, in the amounts consumed in a healthy diet, are likely to be helpful and are unlikely to cause any major problems. Some people assume that because phytochemical supplements come from “natural” sources, they must be safe and free from side effects, but this is not always true. Check with your doctor and pharmacists before consuming any phytochemical.

Article "What are Phytochemicals" from Fruits & Veggies More Matters. Read more: http://www.fruitsandveggiesmorematters.org/what-are-phytochemicals

Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. For more visit www.winforum.org