When it comes to nutrition, we are commonly concerned about major nutrients such as proteins and vitamins. However, there is another crucial set present in our food that is phytonutrients. These are the chemicals that plants make naturally to protect themselves from bugs, diseases and other pests.
To understand phytonutrients properly why it is important to consume them, OnlyMyHealth interacted with Dr Siddhant Bhargava Fitness and Nutritional Scientist, Co-founder - Food Darzee.
What Are Phytonutrients And Why Are They Essential
As per studies, Phytochemicals are bioactive compounds generated from secondary plant metabolism in response to environmental changes and they are typically found in our diet through the intake of fruits, vegetables, whole grains, nuts, beans, herbs, tea, and coffee.
According to Dr Bhargava, there are thousands of different phytonutrients, each with its own health benefits. “Though not essential like proteins or vitamins, phytonutrients do a lot of good for our health. They help combat inflammation within the body, strengthen the immune system and repair damaged DNA among other benefits. Some common classes of phytonutrients include polyphenols, carotenoids, flavonoids, omega-3 fats, probiotics and resveratrol. These phytonutrients can be found in fruits, vegetables and whole grains,” Dr Bhargava said.
Pointing to another peculiarity of phytonutrients, Dr Bhargava said that they work as antioxidants, thus saving cells from the harm of free radicals. “We can decrease cancer risks and coronary heart diseases by eating foods full of phytochemicals like colourful fruits and vegetables,” he added.
Phytonutrients go beyond just being antioxidants, they have plenty of other benefits in human bodies such as fighting bacterial infections, viruses and maintaining hormonal balance.
Think of your plate as a painter’s canvas with colours representing different phytochemicals such as:
- Lycopene found in red foods like tomatoes and strawberries prevents diseases like cancerous growths and heart attack.
- Orange and yellow foods like carrots and bananas contain beta cryptothanxin which is said to facilitate communication between our cells thereby protecting us from heart disease.
- Green foods like spinach and broccoli have properties that prevent cancer among other diseases.
- Blue and purple foods, such as blueberries and grapes, have antioxidants which slow down the ageing process, hence always keeping our hearts healthy.
How To Maximise On Phytonutrients
To get most of the phytonutrients possible, go for fruits and vegetables that are bright in colour. This usually indicates the presence of beneficial compounds.
Talking about a powerful and colourful plate, Dr Bhargava said, “To consume a total of 4-1/2 cups of colourful fruits and vegetables each day is the goal for a powerful plate. In order to bring out the best value from your food by retaining its original nature, whenever possible let the skin of fruits and vegetables remain intact. The skins usually have high concentrations of phytochemicals.”
Adding, he said, “Add a few nuts to the colourful fruits for extra health benefits. To retain the maximum phytonutrient levels in food, opt for shorter cooking times with methods like boiling or steaming, incorporate minimal oil when sautéing, be cautious with roasting or grilling them as it may lead to potential nutrient loss.”
(Disclaimer: This article backed by studies and experts quote is for informational purposes only. We advise you to visit your doctor or expert if you have any health issues.)