PHYTOCHEMICALS: WHAT THEY ARE AND HOW THEY BENEFIT US
We often hear sayings such as “we are what we eat” or “prevention is better than cure.” This highlights the importance of not only knowing what we eat, but also understanding the effect it has on our bodies, as is the case with phytochemicals. For this reason, on this occasion we will talk briefly about them: what they are and how to consume them to take advantage of their potential.
WHAT ARE THEY?
The word phytochemical comes from the word “phyto,” meaning plant. Phytochemicals are natural chemical compounds produced by plants as part of their defense mechanisms, growth, and pigmentation. There are more than 4,000 phytochemicals, but only about 150 have been studied in depth. Some are known as phytotoxins, which are toxic for consumption; others are antinutrients, which interfere with nutrient absorption; and others are pro-oxidants, which are the focus of this article.
Phytochemicals are important because they provide health benefits when consumed through plant-based foods.
WHERE ARE THEY FOUND?
Their main characteristic is that they can be found in fruits, vegetables, legumes, cereals, and herbs. Among their main properties are antioxidant, anti-inflammatory, and protective effects. They also contribute to the prevention of cardiovascular diseases, certain types of cancer, and metabolic disorders.
The most common phytochemicals include flavonoids, which can be found in citrus fruits, tea, and cocoa. Isoflavones, a type of flavonoid known as phytoestrogens, are found in large amounts in tofu, miso, and tempeh.
Other common phytochemicals include carotenoids, found in carrots and tomatoes, polyphenols, present in grapes, red wine, and olive oil, and glucosinolates, found in broccoli and cabbage. All of these phytochemicals are natural plant substances that help improve health and protect the body.
THE BEST WAY TO PRESERVE THEIR PROPERTIES
It is important to consider that, depending on how foods containing phytochemicals are prepared, their properties may be preserved or lost. Factors that can easily destroy or reduce them include prolonged cooking times, high temperatures, and excessive water. Another way many phytochemicals are lost is through boiling, as they are water-soluble and leach into the cooking water. Frying foods can also degrade them due to high temperatures.
So how can we consume them to preserve their properties and achieve a greater effect in our bodies? Recommended methods include steaming, quick sautéing, microwaving with little time and water, and baking at moderate temperatures.
It should also be noted that some phytochemicals are maintained or even increase their bioavailability when cooked, such as lycopene (tomatoes) and carotenoids (carrots, squash), whose absorption improves with heat and fat. In the case of sulfur compounds in garlic and onions, they are preserved as long as they are not overheated.
EWhen foods are refrigerated, cold temperatures help preserve most phytochemicals. In the case of freezing, if it is done quickly (as in industrial freezing), most phytochemicals are preserved, although some loss may occur during the blanching process prior to freezing.
Therefore, to make the most of them, practical recommendations include combining raw and cooked foods, using little water and short cooking times, and taking advantage of cooking water (soups and broths). Adding healthy fats such as olive oil improves the absorption of phytochemicals.
Often, just a little willpower and information are enough to change habits that will be reflected in our lives, starting small, step by step, toward great transformations. As the saying goes: “Small habits, big changes.” Adding phytochemicals to our lives will have an internal protective effect on our bodies and will strengthen certain cellular functions. Not only will we make our diet more varied and appealing, but we will also take care of our body and mind.
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