Phytonutrients in our diet

Phyto meaning plant, phytonutrients are, as their name suggests, nutrients from plants. These are compounds found naturally in plant foods, such as fruits, vegetables, plants, whole grain products, and legumes. There are hundreds of them and we can sometimes find them under the name “phytochemical compounds”. They have beneficial effects on health, with other essential nutrients such as micro or macronutrients. Phytonutrients are neither vitamins, nor minerals or trace elements and must be provided through food because the body cannot synthesize them.

Phytonutrients are plant substances produced by plants as repellent, odorous, coloring, protective or regulatory elements. Indeed, plants are confronted with numerous environmental factors and have had to develop defense systems to protect themselves. Phytonutrients are thus for the most part the result of these defense systems.

There are several categories of phytonutrients, the best known are polyphenols among which we find flavonoids, tannins, stilbenes and even phenolic acids. THE carotenoids are also known with α-carotene and β-carotene, but also lutein, lycopene or zeaxanthin. We can also find phytoestrogens, which are plant substances close to female hormones (estrogens).

Most phytonutrients are known to be powerful antioxidants and will thus fight against oxidative stress, certain diseases and premature aging.

In addition to their antioxidant property, phytonutrients will have a beneficial effect on health, particularly at the level of the immune, hormonal, nervous, cardiovascular and vision systems. They would also make it possible to act bacterial or antiviral agents and thus limit infections.

Phytonutrients have taste and visual functions. Indeed some would also have a pigmentary action, making it possible to give the various colors of plants. The red color of tomatoes is the result of lycopene, while the orange color of carrots comes from β-carotene. They can also play a role in taste, this is particularly the case for flavonoids which are responsible for the bitterness of grapefruit, while tannins provide the astringency of certain fruits such as the skin and grape seeds. 

Flavonoids are a subclass of polyphenols and are generally the best known. Among them we find the flavonols, THE isoflavones, THE anthocyanins, THE flavonones or even the flavones. They are responsible for the varied coloring of plants and are mainly known for their antioxidant role. They also add flavor to foods.

Roles 

• Antioxidant

• Blood vessel resistance

• Regulation of blood pressure

• Maintenance of cellular health (collagen)

Food sources 

Flavonoids are mainly found in fruits and vegetables such as citrus fruits, red fruits, fine herbs, nettle, but also in coffee, tea or cocoa.

Tannins come from the polyphenol family and can be classified into two categories: hydrolyzable tannins and condensed tannins. THE hydrolyzable tannins are composed of sugar and phenol acid and after hydrolyzation gives gallic and ellagic tannins. THE condensed tannins can also be called catechic tannins or proanthocyanidols.

Roles 

• Antioxidant

• Antibacterial

• Action on the enzymatic system

• Vascular protection

• Anti-inflammatory

• Maintaining skin health

Food sources 

Tannins are mainly found in fruits such as raspberries, strawberries, cranberries, pomegranates, but also pecans and wine!

Stilbenes are natural polyphenols found in many plants. In this category, we find in particular resveratrol which is a powerful antioxidant.

Roles 

• Antioxidant

• Anti-inflammatory

• Protection of the cardiovascular system

• Promotes hormonal balance

• Protection of the nervous system

Food sources 

Resveratrol is mainly found in grapes, red wine, cranberries, blackberries or peanuts.

Phenolic acids or phenol-acids are generally derived from benzoic acid and cinnamic acid. They are recognized for their antioxidant power, thus neutralizing free radicals in the body.

Roles 

• Antioxidant

• Protection of the cardiovascular system

• Prevention of certain diseases (CVD, diseases linked to aging and cancers)

Food sources 

Phenolic acids are found mainly in plants such as rosemary, basil, blueberry, meadowsweet and even aronia.

Β-carotene, also called provitamin A, is the most common carotene. It's a pigment natural of orange color part of the carotenoid family and which is transformed into vitamin A by the body.

Roles 

• Antioxidant

• Vision protection

• Protection of the immune system

• Growth and renewal of tissues

• Protection of the skin against the effects of the sun (activates melanin synthesis and protects epithelial cells)

Food sources 

Β-carotene is mainly present in vegetables such as spinach, broccoli and of course carrots, but also in fruits such as apricots or brugnon.

L'α-carotene is the second most widespread form of carotene after β-carotene. Although it is chemically similar to β-carotene, it would nevertheless have a greater action on certain diseases. It also plays a role in the production of vitamin A.

Roles 

• Antioxidant

• Prevention of certain diseases (CVD and cancers)

• Protection of the cardiovascular system

Food sources 

Α-Carotene is mainly present in fruits and vegetables such as tangerines, apricots, carrots or green salads.

Lutein and zeaxanthin are two pigments of the carotenoid family. They are present in very high concentrations in the retina and in the lens. These carotenoids must be supplied through food because they cannot be synthesized by the body. 

Roles 

• Antioxidant

• Filters blue light

• Protection of vision (cataract and AMD).

Food sources 

Lutein and zeaxanthin are mainly found in plants such as corn, collard greens, spinach and even squash.

Lycopene is a pigment allowing to give the red color tomatoes. With beta-carotene and lutein, it is one of the most abundant carotenoids in humans. 

Roles 

• Antioxidant

• Protection of the cardiovascular system

• Protection of the skin against the effects of the sun

Food sources 

Lycopene is found in tomatoes, watermelon, pink grapefruit and even papaya.