Researchers believe that plant-based diets’ capacity to improve health stems from phytonutrients, which are substances present on plant surfaces that offer defense against bacteria, viruses, and fungus.
Melanie Murphy Richter, a registered dietitian and neuronutritionist, stated that phytonutrients “play powerful roles as antioxidants to help humans fight against damage from the environment, oxidative stress, ultraviolet damage, or even illness” when consumed by humans through fruits, vegetables, nuts, seeds, and whole grains.
Flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates are the six categories of phytonutrients that are difficult to pronounce.
Richter says. “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too.”
Furthermore, despite their similarities, antioxidants and phytonutrients are not the same thing. Antioxidants can be found in non-plant sources, however phytonutrients are only present in plant-based meals. Richter advises consuming as many foods high in phytonutrients as you can to promote general health and wellness, but there is no set daily dosage recommended for phytonutrients.
“You can do this by consciously choosing a more plant-based diet and focusing on eating a variety of different foods each day,” she told. “The more variety we consume, the better, comprehensive health benefits we’ll receive.”
Carotenoids
Plant foods that are orange, red, or yellow are colored brightly by carotenoids, which are present in bell peppers, tomatoes, pumpkins, and carrots. These vibrant antioxidants help protect eyesight and may lower cancer risk.
Richter suggested, “Be sure to eat these foods with their skins on, as the biggest quantity is found within the skins of these foods,”
Flavanoids
Citrus fruits, green tea, berries, apples, onions, and chocolate all contain flavonoids, which are good for the heart and general health since they lower cholesterol and blood pressure.
Glucosinolates
Richter said, “Glucosinolates are wonderful detoxifiers,” “They can help remove harmful substances in the body to potentially reduce the risk of cancer.”
Additionally, it has been demonstrated that glucosinolates guard against inflammatory illnesses. cruciferous vegetables like kale, Brussels sprouts, cauliflower, and broccoli contain these substances.
Phytoestrogens
Because they can balance hormone levels, phytoestrogens—which are present in flaxseed, tofu, barley, and edamame—are especially advantageous for women.
Richter elaborates, saying that “When consumed, they can play the role of estrogen in the body, helping women better regulate their cycles throughout their lifespan.”
Phytosterols
Richter reveals that phytosterols, which are included in nuts, seeds, and legumes, are good for the heart because they “work strongly against unhealthy cholesterol levels.”
She cites research from 2017 that suggests ingesting two grams of phytosterols daily may help reduce levels of low-density lipoprotein cholesterol (LDL cholesterol), sometimes known as “bad” cholesterol, by as much as 10%.
Polyphenols
Dark chocolate, cherries, pears, grapes, and red wine are rich sources of polyphenols, which are potent antioxidants that lower inflammation throughout the body.
By defending against free-radical damage, polyphenols promote brain health and aid in the prevention of neurodegenerative illnesses.