What’s a phytonutrient?
Phytonutrients are plant components that help to keep plants healthy while they are growing. When we eat plant foods, we also benefit from these phytonutrients, which are thought to protect us against disease and boost our immune systems. There are many different types of phytonutrients, including carotenoids, flavonoids and phytoestrogens.
What’s a carotenoid?
Carotenoids have antioxidant properties that help keep eyes healthy. Carotenoids are found in the yellow and red pigments of many fruits and vegetables, especially those with deep, rich colours. Lutein and zeaxanthin are especially important for good vision. The optimal amount we need is unknown, but eating a minimum of five servings of fruits and vegetables daily should provide sufficient lutein and zeaxanthin. Sources include: lutein (spinach, kale, dill, red peppers); zeaxanthin (red and orange peppers, broccoli, corn, spinach, tangerines and oranges).
What’s a flavonoid?
A flavonoid is a type of phytonutrient that is found in fruits such as apples, vegetables such as onions, green teas and in wine. Scientific trials are currently researching flavonoids and their potential in reducing certain types of cancers and heart disease.
What’s a phytoestrogen?
Phytoestrogens are naturally occurring phenolic compounds found in plant foods. There are two main classes, lignans and isoflavones. Lignans are found in flax seed or linseed, rye, berries, fruits, vegetables and whole grains. Isoflavones are found in pulses and beans, especially soya beans. Lignans and genistein (a type of isoflavone found in soya beans) have been shown in animal studies to reduce the activity of cancer cells. Further research is required to provide a clearer picture of the effect of dietary phytoestrogens on cancer risk.