What are Phytonutrients? - Health Benefits

What are phytonutrients or phytochemicals? 

Phytonutrients are part of the group of non-essential micronutrients in a diet. They are natural chemical substances produced by plants. The word 'Phyto' comes from the Greek word for plant. 

Where are phytonutrients found?

Phytonutrients are concentrated in the coloured parts of plants, in legumes, vegetables, whole grains, fruits and oilseeds (walnuts, pine nuts, chestnuts, almonds, etc.). Aromatic herbs (teas and condiments) as well as edible flowers also produce phytonutrients.

What categories of phytonutrients exist?

Although tens of thousands of phytonutrients are believed to exist, only a small number have been isolated and tested. Phytonutrients are classified, according to their basic chemical molecular structure, into: polyphenols, terpenoids and thiols. 

What are the health benefits of phytonutrients?

Phytonutrients are considered non-essential micronutrients, but they have properties that can help maintain a healthy human body and prevent diseases. It should be noted that most of the health benefits described below are not supported by published scientific literature. This does not mean that there is no health benefit, it simply means that scientists do not know if the benefit can be replicated with scientific studies. In general, these micronutrients can have the following positive effects on the body:

1. Anti-inflammatory effects - they can help reduce inflammation in the human body, which when it becomes chronic can be harmful and is associated with the development of certain diseases and cancers.

2. Antioxidant effects – they can help neutralise free radicals produced during the normal metabolic processes of the human body. If these free radicals are not neutralised, they can damage the cells and DNA of the body and cause mutations and precursors of many diseases and cancers.

3. Effects on the immune system – they can help modulate the immune system in fighting infections by bacteria and viruses.

4. Neuroprotective effects – they can help patients with Alzheimer's and Parkinson's diseases. 

5. Anticancer effects - they can help repair cell DNA and thus slow down the growth of tumours and facilitate cell apoptosis (the natural process of cell death essential for the body to get rid of abnormal cells).

 How to consume adequate amounts of phytonutrients in your diet?

Through the intake of a colourful ('rainbow') diet. It is recommended to consume 9-13 servings of phytonutrients throughout the day, ideally varying and combining all food colours each week.