Phytochemicals, also known as phytonutrients, are naturally occurring plant-based compounds that provide important health benefits. They are responsible for the flavour, colour, and aroma of plants. In plants, they protect against environmental stress and help deter predators. When consumed by humans, phytochemicals support immunity, reduce chronic inflammation, and contribute to overall health and longevity. They also enhance the taste and appeal of foods. ALSO READ: Why antioxidants matter for your health Phytochemicals are obtained through plant-based foods. More than 4,000 different phytochemicals have been identified, although only a small proportion have been studied in detail. There may be many more yet-undiscovered compounds that could be beneficial for human health. ALSO READ: The danger of following nutrition myths These compounds play a role in reducing the risk of chronic diseases such as cancer, heart disease, and persistent inflammation. They may also help delay mental ageing and improve gut health. Important examples include polyphenols, anthocyanins, carotenoids, flavanols, and resveratrol. However, cooking and food processing can influence their properties and availability. ALSO READ: The beauty routine we never thought to question: Rethinking hair relaxers The simplest way to increase phytochemical intake is to consume a wide variety of fruits, vegetables, and other plant-based foods. Berries are rich in anthocyanins and antioxidants, which may help reduce inflammation, lower cardiovascular disease risk, and support nerve health. They are easily available and valued for their flavour. ALSO READ: Hypertension in women: The silent threat after menopause Citrus fruits are also excellent sources of phytochemicals. Limonene, found in lemon, has antioxidant properties and may help neutralise stomach acid, providing relief from heartburn and gastroesophageal reflux disease. It may also help lower blood sugar and triglyceride levels and support weight management. Traditionally, it has been used to help dissolve cholesterol-based gallstones. However, lemon water contains only a small amount of limonene. Whole fruits are more beneficial than juices because they retain fibre and other nutrients. Carotenoids provide several health benefits, including reducing inflammation, improving eye and skin health, and lowering cancer risk. Foods such as pumpkin, mangoes, sweet potatoes, bitter gourd, apricots, and citrus fruits contain carotenoids, while carrots are particularly rich sources. Tomatoes contain lycopene, a phytochemical associated with better heart health and a reduced risk of cancers such as prostate cancer. Lycopene is absorbed more effectively when tomatoes are cooked. Red peppers, pink grapefruit, and watermelon are also sources of lycopene. Dark leafy greens provide a range of nutrients, including phytochemicals and carotenoids. Their high fibre content supports digestion. Vegetables such as kale, spinach, and beet greens contain important micronutrients along with lutein and zeaxanthin, carotenoids linked to improved eye health. Garlic and onions contain sulphur compounds and phytochemicals that support immunity. They may help control common colds, while allicin, a compound present in them, may help reduce blood pressure and cholesterol levels. Other vegetables, including zucchini, cauliflower, cabbage, collard greens, and kale, also provide beneficial phytonutrients. Cruciferous vegetables contain isothiocyanates, compounds with useful anti-cancer properties. Capsaicin in red chilli peppers has anti-inflammatory and pain-relieving effects. It may also help reduce blood pressure and prevent blood clots. Dark chocolate, because of its cocoa content, may reduce heart disease risk. However, people with gastritis should be cautious with spicy foods, and chocolate should be consumed in moderation because of its sugar and fat content. Whole fruits and vegetables are more beneficial than supplements. Supplements generally contain a limited selection of compounds and may provide them in excessively high doses. Some evidence suggests that high-dose antioxidant supplements may increase the risk of certain diseases, including cancer, because they provide large amounts of only a few compounds. There is no recommended daily intake for phytochemicals, but they remain important contributors to health. The best way to obtain them is by following a plant-rich diet and eating a diverse range of fruits and vegetables. The writer is a specialist in internal medicine.
