What are the health effects of Phytochemicals found in functional foods?
In this article, we will explore the role phytochemicals play in our health. In my role as a nutritionist and dietitian, I'll guide you on the benefits of these compounds and how they can be incorporated into your daily diet. You will also learn about phytochemical-rich food and other tips to achieve optimal health. You should be able to understand the impact of phytochemicals in health by the end of the discussion.
Importance of Phytochemicals for Functional Foods
Plants contain a variety of biologically active substances called phytochemicals. Phytochemicals are known for having powerful antioxidant properties, as well as their ability to boost the immune system. Diets rich in phytochemicals may help to prevent chronic illnesses such as diabetes, cancer, heart disease and other diseases. Numerous studies have been funded by the National Institutes of Health to show how phytochemicals can improve health.
It's also important to remember that, while phytochemicals can be beneficial, they shouldn't replace the medications prescribed by medical professionals. Moderation is important because excessive consumption can lead to allergic reactions and other side effects.
Get Started With Phytochemicals
Focus on eating a wide variety of fruits, vegetables, grains, legumes, seeds and nuts. They are full of different phytochemicals which collectively improve health. A study in the Journal of Nutrition found that increased consumption of phytochemical-rich foods reduces chronic disease risk.
Examples of foods rich in phytochemicals
- The antioxidants in blueberries are anthocyanins.
- Spinach contains lutein, zeaxanthin and other antioxidants that are good for the eyes.
- Garlic is rich in allicin, which boosts the immune system.
- Lycopene is a powerful antioxidant that can prevent cancer.
- Resveratrol, found in grapes, has heart-protective properties.
- Broccoli contains sulforaphane which has anti-cancer properties.
- Flaxseeds are rich in lignans that may help to reduce the risk of cancer.
- Oranges are rich in hesperidin flavonoid, which can help lower blood pressure.
- Walnuts contain ellagic acids, antioxidants that fight cancer.
- Green Tea's catechins may help to prevent heart disease.
Other Tips
A healthy lifestyle, in addition to a good diet, is essential. For overall health, regular physical activity, sufficient sleep and stress management is essential. According to the American Heart Association, you should exercise at least 150 minutes per week. Even when eating healthy food, you should still pay attention to the portion size. Even healthy nutrients can cause weight gain.
Conclusion
Conclusion: Phytochemicals found in functional food play an important role in the promotion of health and prevention of diseases. You can benefit from these compounds by including a wide variety of foods in your diet. Balance and moderation is the key to living a healthy life. Consult your healthcare provider prior to making any major changes in diet or supplements.
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