Phytonutrients are nutrients found in plant foods. Unlike vitamins and minerals, phytonutrients are not considered essential for life per se, but they contribute to health and possibly prolong life.
Phytonutrients are divided into nine main groups:
Carotenoids. Carotenoids provide the bright pigmentation in the colours of fruits and vegetables. They are strong antioxidants and thus have a preventive effect against some types of cancer and heart disease. Carotenoids are mainly found in broccoli, tomatoes, spinach and carrots.
Isoflavones. Isoflavones help lower cholesterol and are found in beans, soybeans, lentils and kidney beans, among others.
Flavonoids. Flavonoids protect against cancer and heart disease, lower blood pressure and prevent blood clots. Flavonoids are found in apples (especially in the skin), broccoli, cranberries, citrus fruits, grape juice, onions and endives.
Lignans. Lignans protect against diabetes, cancer and heart disease. Lignans are found in sesame and flax seeds, strawberries, broccoli and apricots.
Indole. Indoles regulate hormones and increase enzymes. Indoles are found in broccoli, cauliflower and cabbage.
Saponins. Saponins help lower cholesterol and reduce the risk of developing cancer. They also stimulate the immune system. Saponins are found in nuts, potatoes, tomatoes, spinach, beans, soybeans and herbs.
Organosulphur–Connections. Organosulphur compounds are found in garlic and onions. They not only drastically reduce the risk of cancer, but also help with already existing tumours.
Polyphenols. They are powerful antioxidants that stimulate the production of cancer-inhibiting enzymes and combat the production of cancer-causing enzymes. High concentrations of polyphenols are found in green tea and strawberries, and small amounts in all fruits and vegetables.
Monoterpenes. Monoterpenes reduce the risk of cancer and the risk of new cancer development. Monoterpenes are more abundant in the peel of citrus fruits, but there are also smaller amounts in fruit juices.
