Phytonutrients are organic part of plants, said to enhance human health. Fruits, vegetables, grains, legumes, nuts and teas are rich sources of phytonutrients. Unlike the traditional nutrients (protein, fat, vitamins, minerals), phytonutrients are not "essential" for life, so some people prefer to call them as "phytochemical". Phytonutrients contain disease-preventing compounds. They protect tissues and cells from the harmful effects of free radicals.
Phytonutrients may exist in the thousands; many are yet to be discovered.
Their role in plants is to protect plants from disease, injuries, insects, drought, excessive heat, ultraviolet rays, and poisons or pollutants in the air or soil. They form part of the plants immune system.
If you eat a variety of fresh vegetables and fruits, you should obtain all your requirement of phytonutrients.
Major classes of phytonutrients are:
Carotenoids
Flavonoids (Polyphenols) including Isoflavones (Phytoestrogens)
Inositol Phosphates (Phytates)
Lignans (Phytoestrogens)
Isothiocyanates and Indoles
Phenols and Cyclic Compounds
Saponins
Sulfides and Thiols
Terpenes
Phytosterols or phytohormones
We probably know more about carotenoids than other phytonutrients. are the red, orange and yellow pigments found in fruits and vegetables. Carotenoids are dominant antioxidants that can help prevent some forms of cancer and heart disease, and can augment your immune response to infections.arotenoids
In humans, four carotenoids (beta-carotene, alpha-carotene, gamma-carotene, and beta-cryptoxanthin) promote vitamin A activity (meaning they can be converted to retinal), and these and other carotenoids can also act as antioxidants.
Retinal is also called retinaldehyde or vitamin A aldehyde, is one of the many forms of vitaminA. Some carotenoids, such as lycopene, do not convert to vitamin A at all, unlike other carotenoids. Lycopene, the orange-red pigment that is found in tomatoes and watermelon, is still of value, because it's an antioxidant that is even more potent than beta-carotene.
Retinaldehyde works on wrinkles and sun damaged skin by exfoliating the cells and encouraging new ones to form. Therefore retinaldehyde is often found in the skin care products.
Carotenoids are divided into:
Alpha-carotene
beta-carotene
beta-cryptoxanthin
lutein
lycopene
zeaxanthin
The following vegetables are rich in alpha-carotene:
(1) Yellow-orange vegetables such as carrots, sweet potatoes, pumpkin and winter squash and
(2) Dark-green vegetables such as broccoli, green beans, green peas, spinach, turnips greens, collards and lettuce.
High blood levels of the antioxidant alpha-carotene appear to be associated with a longer life.
Foods rich in alpha-carotene will:
• Protect your cells from the damaging effects of free radicals
• Provide a source of vitamin A
• Enhance the functioning of your immune system
• Help your reproductive system function properly.
It is a "provitamin A" compound which means that it can to be converted in the body into retinol, an active form of vitamin A. Alpha-carotene has approximately one-half of the vitamin A activity of beta-carotene.
In addition to their antioxidant and immune-enhancing activity, carotenoids including alpha-carotene have shown the ability to stimulate cell to cell communication. Poor communication between cells may result in the overgrowth of cells leading to cancer. Carotenoids may play a role in the prevention of cancer by establishing proper communication between cells.
Beta-carotene is a strongly-coloured red-orange pigment abundant in plants and fruits. It is a natural chemical known as carotenes or carotenoids. Beta carotene is converted to vitamin A in the body. It is an antioxidant, like vitamins E and C.
Beta-carotene is found mainly in dark green and orange-yellow vegetables, such as carrots, sweet potatoes, squash, spinach, broccoli, romaine lettuce, apricots, and green peppers.
Beta-carotene is not considered as an essential nutrient, but vitamin A is.
Some claims of benefits of beta-carotene are:
Prevention of cancer and heart ailment
Slowing of the development of cataracts
Prevention of macular degeneration
Boosting immunity
Protection to the skin from sunburn
Prevention of Asthma
Prevention of Depression
Treatment of Infertility
Prevention of Parkinson’s disease
Prevention of Psoriasis
Cryptoxanthin is closely related to β-carotene In terms of structure. It is a member of the class of carotenoids known as xanthophylls.
In a pure form, cryptoxanthin is a red crystalline solid with a metallic shine. It freely dissolves in chloroform, benzene, pyridine, and carbon disulfide.
Food rich in Beta-cryptoxanthin can:
Protect the body cells from the damages caused by free radicals
Provide a source of vitamin A
Reduce the risk of lung cancer and arthritis.
Foods rich in beta-cryptoxanthin are paprika, pepper, red or cayenne chili powder, winter squash, butternut,pumpkin,persimmons, papayas, cloves and tangerines (mandarin oranges)
Beta-cryptoxanthin may also play a role in the prevention of the following health conditions:
Acquired Immunodeficiency Syndrome (AIDS)
Age-related degeneration of muscles
Angina pectoris
Asthma
Cervical dysplasia
Chlamydial infection
Heart disease
Male and female infertility
Photosensitivity
Pneumonia
Vaginal candidiasis
Lutein is an antioxidant that reduces the effect of harmful free radicals in various parts of the body. Lutein also filters the high-energy, blue wavelengths of light from the visible-light spectrum by as much as 90%. Blue light, in both indoor lighting and sunlight, is believed to induce oxidative stress and possible free-radical damage in human organs exposed to light, such as the eyes and skin.
Lutein is concentrated in the retinas of your eyes, so it's a necessary component of normal vision. Hence it is often thought as “the eye vitamin.” Some people also use it to prevent colon cancer, breast cancer, type 2 diabetes, and heart disease. It is also believed to reduce the risk of Age Related Macular Degeneration (AMD).
Foods rich in lutein include broccoli, spinach, kale, corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash. Lutein is absorbed best when it is taken with a high-fat meal.
Lycopene is a powerful antioxidant that can help protect against degenerative diseases. It does this by neutralizing free radicals in the body. It helps in reducing heart disease, cancer and sun burn.
Lycopene found in tomatoes and other red fruits and vegetables, such as red carrots, red bell peppers, pink watermelons, guava, and papayas (but not strawberries or cherries). Lycopene can also be obtained in supplement form. It’s usually sold as tablets or capsules.
The cooking process breaks down the cell walls of the tomato which makes the lycopene more available.
There is no reported evidence of toxicity from taking too much lycopene.
Zeaxanthin plays an essential role in protecting the retina of the eye from the damaging effects of light. Zeaxanthin is very similar to lutein.
Lutein and zeaxanthin are compounds called xanthophylls (ZAN-thuh-fills), which are yellow pigments that occur naturally in many plants and vegetables. Xanthophylls belong to a class of organic compounds called carotenoids, which also includes orange and red plant pigments. Though lutein is considered a yellow pigment, in high concentrations it appears orange-red.
In nature, lutein and zeaxanthin appear to absorb excess light energy to prevent damage to plants from too much sunlight, especially from high-energy light rays called blue light.
The human retina selectively accumulates only two carotenoids: zeaxanthin and lutein.
Lutein and zeaxanthin are found in high concentrations in the macula of the human eye, giving the macula its yellowish colour. Because these carotenoids absorb blue light, and are powerful antioxidants, scientists have hypothesized that they protect the retina.
Age-related macular degeneration (AMD) is a common cause of visual impairment in adults. It affects both eyes. Zeaxanthin reduces the risk factor in AMD. A recent published study found that a nutritional supplement containing meso-zeaxanthin, lutein and zeaxanthin effectively increased the optical density of the macular pigment in eyes of the majority of human subjects. The macular pigment is thought to help in preventing of macular degeneration.
Lutein and zeaxanthin are found in these foods: kale, spinach, collards, turnip greens, green peas, corn, broccoli, romaine lettuce, carrots, green beans and eggs.
These sterols modulate the human endocrine system. Dehydroepiandrosterone (DHEA) is one of the most important human sterols. This hormone is produced in our adrenal glands and serves many functions. It is often called the 'mother' hormone as it has the ability to convert itself into other hormones such as oestrogen, testosterone, progesterone, and corticosterone, on demand. It is a precursor to all other hormones and active metabolites.
Adequate DHEA in the body can slow the aging process. It can prevent or improve, and even reverse conditions such as memory loss, obesity, cancer, heart disease and osteoporosis. The blood level DHEA peak between ages 20 to 25 years and then decline with age in both men and women.
Our body makes stress hormones such as cortisol and adrenaline from DHEA. When our body makes these hormones, DHEA levels decline. The decline in DHEA level causes the development of degenerative diseases mentioned above.
Only antioxidants are capable of fighting free radicals. Antioxidant-rich foods may lower the risk of certain chronic diseases, due to the antioxidants' effects on free radicals.
Phytonutrients may exist in the thousands; many are yet to be discovered.
Their role in plants is to protect plants from disease, injuries, insects, drought, excessive heat, ultraviolet rays, and poisons or pollutants in the air or soil. They form part of the plants immune system.
If you eat a variety of fresh vegetables and fruits, you should obtain all your requirement of phytonutrients.
Major classes of phytonutrients are:
Carotenoids
Flavonoids (Polyphenols) including Isoflavones (Phytoestrogens)
Inositol Phosphates (Phytates)
Lignans (Phytoestrogens)
Isothiocyanates and Indoles
Phenols and Cyclic Compounds
Saponins
Sulfides and Thiols
Terpenes
Phytosterols or phytohormones
Carotenoids
We probably know more about carotenoids than other phytonutrients. are the red, orange and yellow pigments found in fruits and vegetables. Carotenoids are dominant antioxidants that can help prevent some forms of cancer and heart disease, and can augment your immune response to infections.arotenoids
In humans, four carotenoids (beta-carotene, alpha-carotene, gamma-carotene, and beta-cryptoxanthin) promote vitamin A activity (meaning they can be converted to retinal), and these and other carotenoids can also act as antioxidants.
Retinal is also called retinaldehyde or vitamin A aldehyde, is one of the many forms of vitaminA. Some carotenoids, such as lycopene, do not convert to vitamin A at all, unlike other carotenoids. Lycopene, the orange-red pigment that is found in tomatoes and watermelon, is still of value, because it's an antioxidant that is even more potent than beta-carotene.
Retinaldehyde works on wrinkles and sun damaged skin by exfoliating the cells and encouraging new ones to form. Therefore retinaldehyde is often found in the skin care products.
Carotenoids are divided into:
Alpha-carotene
beta-carotene
beta-cryptoxanthin
lutein
lycopene
zeaxanthin
Alpha-carotene
 |
| Alpha-csrotene |
The following vegetables are rich in alpha-carotene:
(1) Yellow-orange vegetables such as carrots, sweet potatoes, pumpkin and winter squash and
(2) Dark-green vegetables such as broccoli, green beans, green peas, spinach, turnips greens, collards and lettuce.
High blood levels of the antioxidant alpha-carotene appear to be associated with a longer life.
Foods rich in alpha-carotene will:
• Protect your cells from the damaging effects of free radicals
• Provide a source of vitamin A
• Enhance the functioning of your immune system
• Help your reproductive system function properly.
It is a "provitamin A" compound which means that it can to be converted in the body into retinol, an active form of vitamin A. Alpha-carotene has approximately one-half of the vitamin A activity of beta-carotene.
In addition to their antioxidant and immune-enhancing activity, carotenoids including alpha-carotene have shown the ability to stimulate cell to cell communication. Poor communication between cells may result in the overgrowth of cells leading to cancer. Carotenoids may play a role in the prevention of cancer by establishing proper communication between cells.
Beta-carotene
Beta-carotene is a strongly-coloured red-orange pigment abundant in plants and fruits. It is a natural chemical known as carotenes or carotenoids. Beta carotene is converted to vitamin A in the body. It is an antioxidant, like vitamins E and C.
Beta-carotene is found mainly in dark green and orange-yellow vegetables, such as carrots, sweet potatoes, squash, spinach, broccoli, romaine lettuce, apricots, and green peppers.
Beta-carotene is not considered as an essential nutrient, but vitamin A is.
Some claims of benefits of beta-carotene are:
Prevention of cancer and heart ailment
Slowing of the development of cataracts
Prevention of macular degeneration
Boosting immunity
Protection to the skin from sunburn
Prevention of Asthma
Prevention of Depression
Treatment of Infertility
Prevention of Parkinson’s disease
Prevention of Psoriasis
Beta-cryptoxanthin
Cryptoxanthin is a natural carotenoid pigment. Beta-cryptoxanthin is classified as a pro-vitamin A carotenoid. In the body it can be converted to an active form of vitamin A. Vitamin A is acknowledged as being important for skin and bone health as well as immune function.Cryptoxanthin is closely related to β-carotene In terms of structure. It is a member of the class of carotenoids known as xanthophylls.
In a pure form, cryptoxanthin is a red crystalline solid with a metallic shine. It freely dissolves in chloroform, benzene, pyridine, and carbon disulfide.
Food rich in Beta-cryptoxanthin can:
Protect the body cells from the damages caused by free radicals
Provide a source of vitamin A
Reduce the risk of lung cancer and arthritis.
Foods rich in beta-cryptoxanthin are paprika, pepper, red or cayenne chili powder, winter squash, butternut,pumpkin,persimmons, papayas, cloves and tangerines (mandarin oranges)
Beta-cryptoxanthin may also play a role in the prevention of the following health conditions:
Acquired Immunodeficiency Syndrome (AIDS)
Age-related degeneration of muscles
Angina pectoris
Asthma
Cervical dysplasia
Chlamydial infection
Heart disease
Male and female infertility
Photosensitivity
Pneumonia
Vaginal candidiasis
Lutein
Lutein is a carotenoid, meaning a natural colorant or pigment, found in dark green leafy vegetables. It is related to beta-carotene and vitamin A.Lutein is an antioxidant that reduces the effect of harmful free radicals in various parts of the body. Lutein also filters the high-energy, blue wavelengths of light from the visible-light spectrum by as much as 90%. Blue light, in both indoor lighting and sunlight, is believed to induce oxidative stress and possible free-radical damage in human organs exposed to light, such as the eyes and skin.
Lutein is concentrated in the retinas of your eyes, so it's a necessary component of normal vision. Hence it is often thought as “the eye vitamin.” Some people also use it to prevent colon cancer, breast cancer, type 2 diabetes, and heart disease. It is also believed to reduce the risk of Age Related Macular Degeneration (AMD).
Foods rich in lutein include broccoli, spinach, kale, corn, orange pepper, kiwi fruit, grapes, orange juice, zucchini, and squash. Lutein is absorbed best when it is taken with a high-fat meal.
Lycopene
Lycopene is bright red in colour. It is a carotene and carotenoid pigment. It is also a phytochemical. Although lycopene is chemically a carotene, it has no vitamin A activity. Lycopene is present in human serum and skin as well as the liver, adrenal glands, lungs, prostate and colon.Lycopene is a powerful antioxidant that can help protect against degenerative diseases. It does this by neutralizing free radicals in the body. It helps in reducing heart disease, cancer and sun burn.
Lycopene found in tomatoes and other red fruits and vegetables, such as red carrots, red bell peppers, pink watermelons, guava, and papayas (but not strawberries or cherries). Lycopene can also be obtained in supplement form. It’s usually sold as tablets or capsules.
The cooking process breaks down the cell walls of the tomato which makes the lycopene more available.
There is no reported evidence of toxicity from taking too much lycopene.
Zeaxanthin
Zeaxanthin plays an essential role in protecting the retina of the eye from the damaging effects of light. Zeaxanthin is very similar to lutein.
Lutein and zeaxanthin are compounds called xanthophylls (ZAN-thuh-fills), which are yellow pigments that occur naturally in many plants and vegetables. Xanthophylls belong to a class of organic compounds called carotenoids, which also includes orange and red plant pigments. Though lutein is considered a yellow pigment, in high concentrations it appears orange-red.
In nature, lutein and zeaxanthin appear to absorb excess light energy to prevent damage to plants from too much sunlight, especially from high-energy light rays called blue light.
The human retina selectively accumulates only two carotenoids: zeaxanthin and lutein.
Lutein and zeaxanthin are found in high concentrations in the macula of the human eye, giving the macula its yellowish colour. Because these carotenoids absorb blue light, and are powerful antioxidants, scientists have hypothesized that they protect the retina.
Age-related macular degeneration (AMD) is a common cause of visual impairment in adults. It affects both eyes. Zeaxanthin reduces the risk factor in AMD. A recent published study found that a nutritional supplement containing meso-zeaxanthin, lutein and zeaxanthin effectively increased the optical density of the macular pigment in eyes of the majority of human subjects. The macular pigment is thought to help in preventing of macular degeneration.
Lutein and zeaxanthin are found in these foods: kale, spinach, collards, turnip greens, green peas, corn, broccoli, romaine lettuce, carrots, green beans and eggs.
Polyphenols
Polyphenols antioxidants and they play an important role in the elimination of free radicals in the body. In addition they prevent heart diseases and cancer. They are anti-inflammatory. Food sources rich in polyphenols include onion, apple, tea, red wine, red grapes, grape juice, strawberries, raspberries, blueberries, cranberries, and walnut.Phytosterols or phytohormones
These are plant based sterols that act as precursors to human sterols. Precursors are substances the body uses to produce other substances.These sterols modulate the human endocrine system. Dehydroepiandrosterone (DHEA) is one of the most important human sterols. This hormone is produced in our adrenal glands and serves many functions. It is often called the 'mother' hormone as it has the ability to convert itself into other hormones such as oestrogen, testosterone, progesterone, and corticosterone, on demand. It is a precursor to all other hormones and active metabolites.
Adequate DHEA in the body can slow the aging process. It can prevent or improve, and even reverse conditions such as memory loss, obesity, cancer, heart disease and osteoporosis. The blood level DHEA peak between ages 20 to 25 years and then decline with age in both men and women.
Our body makes stress hormones such as cortisol and adrenaline from DHEA. When our body makes these hormones, DHEA levels decline. The decline in DHEA level causes the development of degenerative diseases mentioned above.
Free radicals
Free radicals are unstable molecules produced in the process of breaking down of food in the body, or when the body is exposed to radiation or contaminants such as tobacco smoke. Excessive production of free radicals can result in oxidative stress known to harm cell membranes and DNA.Only antioxidants are capable of fighting free radicals. Antioxidant-rich foods may lower the risk of certain chronic diseases, due to the antioxidants' effects on free radicals.
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