Bodybuilding Wizard

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    Facebook Twitter Instagram
    Trending
    • TRX Inverted Row Exercise Guide
    • Smith Machine Hex Press Exercise
    • In-Depth Review: Micronized Creatine Powder by Optimum Nutrition
    • Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition
    • In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition
    • How Can Yoga Take Your Bodybuilding Goals to the Next Level and Vice-Versa?
    • What Makes Burn-XT Thermogenic Fat Burner Stand Out From the Crowd?
    • Smart Ways To Put A Stop To Emotional Eating For Good
    RSS Facebook Twitter LinkedIn YouTube Pinterest Instagram
    Bodybuilding Wizard
    Subscribe
    • Home
    • Training
      • Weight training basics
      • Advanced bodybuilding
      • Workout programs
      • Home weight training programs
      • Cardio workout
      • Bodybuilding glossary
      • Exercise equipment
      • Weight training accessories
      • Weight lifting injuries
    • Exercises
      • Chest exercises
        • Middle chest exercises
        • Upper chest exercises
        • Lower chest exercises
      • Back exercises
        • Middle back (latissimus dorsi)
        • Upper back (trapezius)
        • Lower back (erector spinae)
      • Bicep exercises
      • Tricep exercises
      • Shoulder exercises
        • Front deltoid
        • Side deltoid
        • Rear deltoid
        • Rotator Cuff
      • Neck strengthening exercises
      • Quadricep exercises
      • Hamstring exercises
      • Calf exercises
      • Tibialis anterior exercises
      • Abdominal exercises
        • Upper abdominal exercises
        • Lower abdominal exercise
        • Oblique exercises
      • Core exercises
      • Forearm exercises
      • Glute & Hip exercises
      • Kettlebell exercises
      • Foam rolling & Stretching
      • Explosive (dynamic) lifts
    • Motivation
      • Videos
        • Motivational videos
        • Funny workout videos
      • Pictures
      • Quotes
      • Funny Fitness
      • Transformations
    • Diet
    • Supplements
    • Anatomy
    • FAQ
    • Forums
    Login
    Bodybuilding Wizard
    You are at:Home»Diet»Phytochemicals: Types, Food Sources and Health Benefits
    Phytochemicals: Types, Food Sources and Health Benefits
    Diet

    Phytochemicals: Types, Food Sources and Health Benefits

    krunoslavBy krunoslavNovember 29, 2020No Comments4 Mins Read
    Share
    Facebook Twitter Pinterest LinkedIn Email Tumblr WhatsApp

    Phytochemicals in foods

    The term phytochemicals comes from the Greek word phyto, meaning “plant”. They are so named because they are chemical substances found in natural sources, particularly in plant foods.  Since the beginning of civilization, the use of plants for their health-promoting effects has been common in populations.

    Although phytochemicals exist as long as plants exist, we only know about hundred years about their existence. Also, even though phytochemicals are not nutrients, they have important health functions. Simply type the word “phytochemical” into any online search engine and it will return literally thousands of hits. This is a reflection of the role they play in medicine and other areas. They provide many positive health benefits that are useful for maintaining well-being and the normal functions of the body, and increasing life expectancy.

    After reading this article you’ll have better understanding of what phytochemicals really are. You’ll also discover the numerous health benefits of these biologically active compounds as well as their food sources.

    What is the simplest definition of phytochemicals?

    Phytochemicals are health-protecting bioactive compounds of plant origin. They provide flavor and color to the edible, fruits, plants, herbs and beverages. These elements work with the existing nutrients and fiber in fruits and vegetables to boost the body’s immune system to make it resistant to diseases and infections. In laboratory studies, many phytochemicals act as antioxidants, neutralizing free radicals and removing their power to create damage.

    What are the most important antioxidant-rich phytochemicals in foods?

    The table below summarizes the most important antioxidant-rich phytochemicals with their food sources and health benefits.

    PhytochemicalsFood sourcesHealth benefits
    CarotenoidsCarrots, tomatoes, parsley, orange and green leafy vegetables, chenopods, fenugreek, spinach, cabbage, radish, turnipsAntioxidants protect against uterine, prostate, colorectal, lung, and digestive tract cancers
    PhytosterolsVegetables, nuts, fruits, seedsSuppress the growth of diverse tumors cell lines via initiation of apoptosis and concomitant arrest of cells in the G1 phase of the cell cycle
    LimonoidsCitrus fruitsInhibiting phase I enzymes and inducing phase II detoxification enzymes in liver, provide protection to lung tissue. Detoxify enzymes.
    Polyphenols
    >>Flavonoids
    >>Isoflavonoids
    >>Anthocyanidins
    Fruits, vegetables, cereals, beverages, legumes, chocolates, oilseedsAction against free radicals, free radicals mediated cellular signaling, inflammation, allergies, platelet aggregation, and hepatotoxins
    GlucosinolatesCruciferous vegetablesProtection against cancer of colon, rectum, and stomach
    PhytoestrogenLegumes, berries, whole grains, cereals, red wine, peanuts, red grapesProtection against bone loss and heart disease, cardiovascular diseases, breast and uterine cancers
    Terpenoids (isiprenoids)Mosses, liverworts, algae, lichens, mushroomsAntimicrobial, antiparasitic, antiviral, antiallergic, antiinflammatory, chemotherapeutic, antihyperglycemic, antispasmodic
    FibersFruits and vegetables (green leafy), oatsReduces blood cholesterol, cardiovascular disease
    PolysaccharidesFruits and vegetablesAntimicrobial, antiparasitic, antiviral, antiallergic, antiinflammatory, lowering serum, enhances defense mechanisms
    SaponinsOats, leaves, flowers, and green fruits of tomato Protection against pathogens, antimicrobial, antiinflammatory, antiulcer agent

    antioxidant-rich phytochemicals

    What are the health benefits of phytochemicals?

    These biologically active compounds play an important role in human health as antioxidants: they act as antibacterial, antifungal, antiinflammatory, antiallergic, antispasmodic, chemopreventive, hepato-protective, hypolipidemic, neuroprotective, hypotensive, immuno-modulator and carminative agents.

    They prevent aging, diabetes, osteoporosis, cancer, and heart diseases; induce apoptosis; act as diuretic, CNS stimulant, analgesic; and protect from UVB-induced carcinogenesis, and many more.

    Some of the main roles include:

    • substrate for biochemical reactions
    • cofactors and inhibitors of enzymatic reactions
    • absorbents/sequestrants that bind to and eliminate undesirable contents in the intestine
    • ligands that agonize or antagonize cell surface or intracellular receptors
    • scavengers for toxic chemicals
    • enhance the absorption and/or stability of essential nutrients
    • selective growth factor for beneficial bacteria
    • fermentation substrate for beneficial bacteria
    • selective inhibitors of deleterious intestinal bacteria

    Recommended dietary intake levels for phytochemicals: feasible or fanciful?

    As you can see from the table above, the different types of phytochemicals include the carotenoids (from green vegetables), polyphenols (from onions and garlic), indoles (from cruciferous vegetables), and allyl sulfides (from garlic, chives, and onions), and numerous other. These biologically active compounds may play an important role in sparking the body to fight and slow the development of some diseases, such as cancer. At this time, however, scientists do not understand the exact mechanisms through which the various phytochemicals reduce the formation of cancer cells.

    Although all scientists agree that these foods are important in planning food selections, it’s not possible to give the precise recommendations regarding the amounts of various phytochemical-rich plants.

    Current evidence strongly suggests that these compounds may play many key protective roles in the cell, but their specific and unique contribution to this protection is not clear. This fact, together with the generally generic effects of phytochemicals on cellular metabolism, makes it difficult to apply the concept of a key identifiable function for a phytochemical on which a RDI can be based.

    The diverse distribution and action of phytochemicals makes it almost impossible to nominate a single key biological role for phytochemicals in general or indeed for individual categories of phytochemicals, or individual compounds.

    Should people take phytochemical supplements?

    Because it is hypothesized that the beneficial health effects observed from these biologically active compounds are related to the synergistic mixture of phytochemicals and other nutrients found in whole foods and its components, consumption of variety of plant-based foods is encouraged. Natural sources are always preferred over supplements.

    In clinical studies, when these bioactive compounds are isolated from the food source and taken alone as a supplement, individual compounds studied do not have consistent preventive health effects. Furthermore, the efficacy and long-term safety of many bioactive compounds as dietary supplements, especially at pharmacologic doses, requires further study.

    Closing thoughts

    Filling up one’s diet with fruits, vegetables, cereal grains, and plant-based beverages such as tea and wine that are rich in phytochemicals lowers the risk of developing chronic diseases like cancer, heart diseases, and diabetes. Its antioxidant properties also help in protecting the body from free radicals in the environment and the food we eat. As cancer-causing agents are deactivated and controlled, you can live a healthier and happier life. In conclusion, is it important to eat a variety of plant-based foods.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr Email WhatsApp
    krunoslav
    • Twitter

    Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

    Related Posts

    Smart Ways To Put A Stop To Emotional Eating For Good

    Nutrition plan for building muscles and losing fat at the same time

    High Calorie Fruits for Weight Gain and Muscle Building

    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    WE ARE SOCIAL
    • Facebook 181
    • Twitter 473
    • YouTube 98
    • Instagram
    RECENT POSTS
    June 22, 2022

    TRX Inverted Row Exercise Guide

    June 20, 2022

    Smith Machine Hex Press Exercise

    9.3
    June 17, 2022

    In-Depth Review: Micronized Creatine Powder by Optimum Nutrition

    8.0
    June 14, 2022

    Gold Standard Plant Pre-Workout: The First Vegan Pre-Workout From Optimum Nutrition

    6.3
    May 29, 2022

    In-Depth Review: Trans4orm Fat Burner by Evlution Nutrition

    RECENT COMMENTS
    • Justin Dew on Designing your own home gym
    • krunoslav on Meet Your Muscles: How muscles are named?
    • Christina on Meet Your Muscles: How muscles are named?
    • jack on Types Of Whey Protein
    • igtropin on Stiff-Leg Deadlift Technique
    LATEST GALLERIES

    Subscribe to Updates

    Join our mailing list to receive the latest updates from our team.

    ABOUT
    ABOUT

    We are a group of bodybuilding enthusiasts and this is our effort to have all the details about bodybuilding at a single website. Bodybuilding Wizard will make your dream body your reality.

    We're social, connect with us:

    Facebook Twitter Instagram Pinterest YouTube
    POPULAR POSTS
    April 2, 2014

    Lying Leg Curl Exercise Guide

    February 18, 2019

    Meet Your Muscles: How muscles are named?

    March 30, 2014

    Workout Frequency

    BODYBUILDING WIZARD
    Bodybuilding Wizard Footer Logo
    Copyright © 2014-2021 BodybuildingWizard. All rights reserved. Powered by WordPress.
    • About
    • Privacy
    • Contact
    • Terms of Use
    • Friends
    • Advertising

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?