What Are Phytonutrients? Polyphenols and More
Eating a diet rich in plants is undeniably beneficial for overall health. Numerous studies have demonstrated the positive impact of consuming a variety of fruits, vegetables, nuts, and seeds on well-being and longevity.
Plants provide essential carbohydrates, proteins, fiber, vitamins, minerals, and other micronutrients that fuel the gut microbiome. Additionally, phytonutrients, also known as phytochemicals, play a crucial role in enhancing the health benefits of plants. These defense chemicals produced by plants protect against various environmental stressors and pathogens.
There are thousands of phytonutrients, with four main categories being polyphenols, carotenoids, terpenoids, and phytosterols. Each category contains numerous compounds that contribute to overall health in different ways.
Polyphenols, found in brightly colored plants, have been extensively studied for their health benefits. They support gut health by feeding beneficial gut bacteria and producing metabolites that influence overall health. Polyphenols are present in a wide range of plant-based foods, with cocoa powder, artichokes, blueberries, and spinach being particularly rich sources.
Carotenoids, found in orange, yellow, and red-colored plants, have over 800 known forms. They play a role in various health benefits and are abundant in foods like sweet potatoes, carrots, tomatoes, and green leafy vegetables.
Terpenoids, the most structurally diverse natural products, are present in virtually all natural foods. While research on the health benefits of terpenoids is ongoing, some studies suggest they may support overall health and potentially help prevent age-related diseases. Foods like ginger, eucalyptus, and citrus fruits are rich sources of terpenoids.
Phytosterols, including plant stanols and sterols, have been shown to reduce levels of "bad" cholesterol in the body. While their impact on heart disease risk is still under investigation, phytosterols can be found in nuts, whole grains, fruits, vegetables, and various oils.
Incorporating a diverse range of plant-based foods into your diet ensures a wide array of phytonutrients that can positively impact your health. While the specific benefits of each compound are still being studied, focusing on variety and eating a rainbow of plants is a solid strategy for optimal health and well-being.
Plants provide essential carbohydrates, proteins, fiber, vitamins, minerals, and other micronutrients that fuel the gut microbiome. Additionally, phytonutrients, also known as phytochemicals, play a crucial role in enhancing the health benefits of plants. These defense chemicals produced by plants protect against various environmental stressors and pathogens.
There are thousands of phytonutrients, with four main categories being polyphenols, carotenoids, terpenoids, and phytosterols. Each category contains numerous compounds that contribute to overall health in different ways.
Polyphenols, found in brightly colored plants, have been extensively studied for their health benefits. They support gut health by feeding beneficial gut bacteria and producing metabolites that influence overall health. Polyphenols are present in a wide range of plant-based foods, with cocoa powder, artichokes, blueberries, and spinach being particularly rich sources.
Carotenoids, found in orange, yellow, and red-colored plants, have over 800 known forms. They play a role in various health benefits and are abundant in foods like sweet potatoes, carrots, tomatoes, and green leafy vegetables.
Terpenoids, the most structurally diverse natural products, are present in virtually all natural foods. While research on the health benefits of terpenoids is ongoing, some studies suggest they may support overall health and potentially help prevent age-related diseases. Foods like ginger, eucalyptus, and citrus fruits are rich sources of terpenoids.
Phytosterols, including plant stanols and sterols, have been shown to reduce levels of "bad" cholesterol in the body. While their impact on heart disease risk is still under investigation, phytosterols can be found in nuts, whole grains, fruits, vegetables, and various oils.
Incorporating a diverse range of plant-based foods into your diet ensures a wide array of phytonutrients that can positively impact your health. While the specific benefits of each compound are still being studied, focusing on variety and eating a rainbow of plants is a solid strategy for optimal health and well-being.
