Phytochemicals are substances produced by plants to protect their bodies from harmful substances such as ultraviolet rays and insects. Although phytochemicals are not essential nutrients, they have been shown to have positive effects on the body, making them important ingredients that should be taken in order to maintain good health.
Health effects of taking phytochemicals
One of the most promising health benefits of phytochemicals is their antioxidant capacity.
Humans use oxygen during respiration, but part of the oxygen taken in becomes active oxygen and free radicals, which easily react with components in the body. Active oxygen and free radicals react with proteins to impair their functions, oxidize lipids to produce lipid peroxides, and cause genetic damage. It is thought to cause habitual diseases 3).
The body also has a mechanism to prevent oxidation caused by active oxygen and free radicals, and it is expected that taking antioxidant substances will prevent oxidation and reduce the risk of aging and various diseases.
Phytochemicals in focus
We will explain polyphenols, carotenoids, and sulfides that are attracting attention among phytochemicals. Table 1 shows the main types of phytochemicals and the main foods that contain them.
| kinds | Main foods containing | |
|---|---|---|
| Polyphenols (flavonoids) |
Anthocyanins | blueberries, grapes |
| Isoflavones | soy | |
| Flavones | celery, parsley, bell pepper | |
| Flavanols (catechins) | green tea, fruits, cacao | |
| Flavonols | broccoli, onion | |
| Flavanones | citrus peel | |
| carotenoid | α-carotene | carrots, pumpkin |
| beta-carotene | carrots, pumpkins, tomatoes | |
| β-cryptoxanthin | mandarin orange, spinach | |
| Lycopene | tomato, watermelon | |
| lutein | spinach, broccoli | |
| Zeaxanthin | pumpkin, corn, peach | |
| Sulfur-containing compounds | isothiocyanate | Japanese radish, wasabi |
| Cysteine sulfoxide system | onion, cabbage |
Polyphenol
Polyphenols are representatives of phytochemicals with antioxidant properties. Anthocyanins contained in red wine and blueberries, catechins contained in tea, and chlorogenic acid contained in coffee are all polyphenols and are known to have strong antioxidant properties in the human body.
carotenoid
In addition, carotenoids are phytochemicals that are fat-soluble, while polyphenols are water-soluble. Carotenoids include β-carotene, which is found in carrots and pumpkins, as well as lycopene, which is abundant in tomatoes, and lutein, which is found in spinach and broccoli.
Sulfur-containing compounds
In addition to phytochemicals with antioxidant properties, we should pay attention to isothiocyanate contained in radish and wasabi, and cysteine sulfoxide contained in onions and cabbage. These compounds contain sulfur and are characterized by a pungent and pungent odor. These phytochemicals have antioxidant effects, but also have effects such as promoting blood circulation and blood flow, strong antibacterial effects, and activating detoxification enzymes in the liver and digestive tract.
Other phytochemicals
In addition, saponin, which is an astringent component of soybeans, has an antioxidant effect and also has the effect of lowering blood lipids and cholesterol. In addition, terpenes, which are fragrant ingredients such as herbs, also have antioxidant effects.
Foods rich in phytochemicals
Phytochemicals are “chemical substances contained in plants”, so naturally they are ingredients contained in plant foods. It is mainly involved in the bitterness, astringency, pungency, and pigments of plants, so it is often contained in plant foods that are brightly colored or have a unique flavor.
| food | DPPH radical scavenging activity (Trolox equivalent: μmol/100g) |
|---|---|
| Cucumber | 23 |
| Komatsuna | 170 |
| White gourd | 19 |
| Zucchini | 28 |
| Japanese radish (Asao radish) | 49 |
| Tomato | 43 |
| Nozawana | 133 |
| Broccoli | 388 |
| Spinach | 107 |
| Mizuna | 177 |
| Moroheiya | 2685 |
| (sweet corn) | – |
| Ohisama Cone | 81 |
| Sweet lady | 173 |
| Gold Rush | 134 |
| Taste coming | 131 |
| (potato) | – |
| Andean thread | 31 |
| Kita Akari | 80 |
| Baron | 61 |
| Digima | 55 |
| Make-in | 52 |
Many phytochemicals are marketed as dietary supplements. However, instead of ingesting large amounts of specific phytochemicals, it is important to eat a well-balanced diet with a variety of foods rather than supplements so that you can ingest as many types of phytochemicals as possible. will do.
There are about 1,500 phytochemicals that have been identified. It is speculated that there are still many things that have not been clarified, and future research is expected.
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