Fruits are a good source of phytochemicals.
Phytochemicals are nutrients found in plants that may have health benefits for people, according to the Linus Pauling Institute of Oregon State University (Reference 3). Other related terms for phytochemicals include phytonutrients, phytofoods, and nutraceuticals. Some scientists believe that phytochemicals may have effects similar to antioxidants and may help prevent conditions like heart disease, diabetes, cancer, and hypertension. Foods such as fruits, vegetables, and nuts contain thousands of phytochemicals.
Terpenes
These phytochemicals can be found in grains, green foods and soy products and are one of the most prevalent phytochemical groups. Terpenes protect plants from oxygen damage, similar to how antioxidants work in humans. According to the Brassica Protection Products company (Reference 2), terpenes may have the same effects in humans protecting blood, lipids and other fluids from free radical damage. They may also enhance the immune system. Phytochemical subgroups classified below terpenes include liminoids and caortenoids.
Thiols
This group is found in sulfur-rich foods such as garlic, onions and cruciferous vegetables. Similarly to terpenes, thioles are believed to have antioxidant effects according to clinical nutritionist Marcia Zimmerman (Reference 1). These powerful phytochemicals may also prevent tumor growth, promote the immune system, enhance immune system response, and deactivate carcinogens and food toxins. One such thiol, diindolylmethane, is the subject of multiple clinical trials to determine if it has anticancer properties (Resource 1). Groups of phytochemicals that in the thiols group are glucosinolates, allylic sulfides and indoles.
Phenols
Phenols are another large group of phytochemicals that can be found in berries, grapes, green tea, grapefruit, apples and other fruits and beans. In plants, phenols protect against oxidation damage. In humans, phenols may enhance the effects of vitamin C, block enzymes that cause inflammation, prevent heart attacks and bone loss and prevent the buildup of arterial plaque according to Marcia Zimmerman (Reference 1). Other related groups are flavanoids, flavonals, catechins, and isoflavones.
Phytosterols
These phytochemicals can be found in green and yellow vegetables, pumpkins, rice, yams and vegetable oils. These nutrients may block the uptake of cholesterol according to the Linus Pauling Institute at Oregon State University (Reference 4). They also can reduce inflammation, block tumor growth, and reduce the risk of heart disease. Research is testing how these properties function.
Other Groups
Tocopherols are found in wheat germ, whole grains, nuts, seeds and soybeans and may protect the membranes of cells. Isoprenoids are found in seeds, nuts and grains and can assist antioxidants during the free radical removal process. Tocotrienols are found in palm oil and grains and may inhibit breast cancer cell growth according to Zimmerman (Reference 1).
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