Antioxidants and Phytonutrients

Antioxidants and phytonutrients are compounds found in plant-based foods that play important roles in promoting health and protecting

the body from oxidative stress and damage caused by free radicals. Here’s a closer look at these beneficial compounds:

Antioxidants:

Definition: Antioxidants are molecules that neutralize free radicals, which are unstable molecules that can cause damage to cells and contribute to various chronic diseases, including cancer, heart disease, and neurodegenerative disorders.

Types: Common antioxidants include vitamins (such as vitamins C and E), minerals (such as selenium and zinc), and phytochemicals (such as flavonoids, carotenoids, and polyphenols).

Sources: Antioxidants are abundant in fruits, vegetables, nuts, seeds, whole grains, and other plant-based foods. Examples of antioxidant-rich foods include berries (e.g., blueberries, strawberries), citrus fruits, dark leafy greens, nuts (e.g., almonds, walnuts), seeds (e.g., flaxseeds, chia seeds), and spices (e.g., turmeric, cinnamon).

Benefits: Consuming a diet rich in antioxidants can help reduce oxidative stress, protect cells from damage, support the immune system, and lower the risk of chronic diseases.

Phytonutrients (Phytochemicals):

Definition: Phytonutrients are bioactive compounds found in plants that are not essential nutrients but have health-promoting properties. They give plants their vibrant colors, flavors, and aromas and serve various functions, including protecting plants from environmental stressors and pathogens.

Types: Phytonutrients encompass a diverse range of compounds, including flavonoids, carotenoids, phenolic acids, glucosinolates, and terpenes, among others.

Sources: Phytonutrients are abundant in fruits, vegetables, whole grains, herbs, spices, nuts, seeds, and teas. Different plant foods contain varying types and amounts of phytonutrients, so consuming a wide variety of plant-based foods is key to obtaining the full spectrum of these beneficial compounds.

Benefits: Phytonutrients have antioxidant, anti-inflammatory, anti-cancer, anti-microbial, and cardioprotective properties. They may help reduce the risk of chronic diseases, support healthy aging, and promote overall well-being. For example, flavonoids found in fruits and vegetables have been associated with improved cardiovascular health, while carotenoids found in orange and yellow fruits and vegetables may help protect eye health.

Incorporating a diverse array of antioxidant-rich and phytonutrient-rich plant foods into your diet can help maximize their health benefits and support overall health and well-being. Additionally, consuming these foods in their whole, minimally processed forms ensures that you receive the full complement of nutrients and bioactive compounds they offer.