What are phytochemicals
Within a varied and balanced diet, but above all healthy and healthy, it is very important to include daily the consumption of fruits and vegetables, and weekly several servings of legumes and foods rich in fiber. Mainly because they are especially rich in vitamins, minerals and other nutrients such as water, carbohydrates and antioxidants.
However, there are also other substances that are perhaps less known than those mentioned above, and which are called phytochemicals.
Basically they consist of substances that we find in foods of vegetable origin (such as fruits, vegetables, legumes ...), which although they are not essential nutrients for life do have positive effects for health, being biologically active.
Benefits of phytochemicals
- Cardiovascular protection: they prevent the oxidation of LDL cholesterol, reducing the synthesis and the utilization of cholesterol, positively affecting blood pressure and blood coagulation.
- Protection against cancer: they prevent carcinogenic substances from reaching the critical places of destination inside the cells. That is, they neutralize free radicals on the one hand, while on the other they are able to inhibit enzymes that activate carcinogens.
- They favor the elimination of toxins and mutagens.
Types of phytochemicals
There are basically 4 types of phytochemicals:
- Phenols: present an antioxidant protection. They are flavonoids, isoflavones and anthocyanins.
- Lignans: present in flax seeds, barley, oats and wheat bran.
- Terpenes: have antioxidant power. They are the carotenes, lycopenes and limonoids.
- Thiols: are the indoles, dithiolthiones and isothiocyanates.
Where to find phytochemicals?
- Phenols: berries, raspberries, berries, apples, red and yellow onions, broccoli, red grapes, soybeans and other legumes.
- Lignans: oats, flax seeds, barley and wheat bran.
- Terpenes: pumpkin, carrot, mango, papaya, spinach, melon, grapefruit and tomato.
- Tioles: cabbage, cauliflower, broccoli, Brussels sprouts, onions and leeks.
Image | mccun934 This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist.
