Plant Secondary Metabolites (PSMs), Phytonutrients and Phytochemcials can be used interchangeably. As mentioned in the previous blog post, they are developed by plants to defend themselves against pests, bacteria, fungi and UV rays. They are non-essential and instead offer other health benefits. Phytonutrients give fruits and vegetables their colour and smell, but don’t be fooled – white vegetables like onions and garlic still contain them too! Hence the saying “eat the rainbow” to ensure you get a wide range of these phytonutrients into your diet.
Red
(Tomatoes, red peppers, cherries, strawberries)
Phytonutrients: Anthocyanidins, Lycopene
Benefits: Antioxidant properties, may reduce the risk of certain cancers and heart disease.
Orange/Yellow
(Carrots, sweet potatoes, butternut squash, oranges)
Phytonutrients: Carotenoids (beta-carotene, lutein, and zeaxanthin)
Benefits: Supports vision health, boosts immune function, and promotes skin health.
Green
(Leafy greens (spinach, kale), broccoli, green peppers, peas)
Phytonutrients: Chlorophyll, lutein, indoles, sulforaphane
Benefits: Anti-inflammatory effects, supports detoxification, and may lower the risk of chronic diseases.
Blue/Purple
(Blueberries, blackberries, eggplant, purple grapes)
Phytonutrients: Anthocyanins, resveratrol
Benefits: Antioxidant properties, may improve heart health, and enhance brain function.
White/Brown
(Garlic, onions, cauliflower, mushrooms)
Phytonutrients: Allicin, flavonoids
Benefits: Supports immune function, has antibacterial properties, and may reduce the risk of certain cancers.
Even the “sinful” foods contain them – but don’t go too crazy!
For example dark chocolate contains polyphenols, flavonoids, that helps to prevent against cancer, cardiovascular diseases, metabolic disorders, and anti-inflammatory diseases. Red wine contains resveratrol that lowers LDL cholesterol ( the bad cholesterol) and prevents blood clots. Studies have also suggested that resveratrol could extend lifespan by preventing and treating age-related diseases.
Resources:
https://www.uclahealth.org
https://pmc.ncbi.nlm.nih.gov/