Phytochemicals or bioactive compounds boost immunity

What Are Phytochemicals?

Phyto is a greek word which means plant. Phytochemicals are plant pigments – naturally occurring chemicals present in plant foods that have protective or disease preventive properties.

To simplify words, they are actually “fight” o-chemicals which fight to protect one’s health. They can have mechanisms of action in the body which complement and overlap each other, including antioxidant effects, modulation of detoxification enzymes, stimulation of the immune system, modulation of hormone metabolism and antibacterial and antiviral effect.

Function of Phytochemicals

They are also called phytonutrients or bioactives. Phytochemicals functioning as antioxidants, boost immunity, enhance communication with cells in the body, and help repair damage to DNA. More than 2,000 phytochemicals are plant pigments and contribute to a variety of colourful fruits and vegetables.

The effects of the bioactive compound tend to be subtle. The effect is manifested on chronic disease risk, over an extended period of time, evaluation of their effects is often unattainable via the traditional RCT

Food Sources of Phytochemicals

• Fruits & vegetables are primarily the main sources. Brightly coloured fruits and vegetables (green, yellow, red, orange and purple) generally contain the most phytochemicals.
• Berries are rich sources with antioxidant capacity.
• Spices like turmeric, ginger, garlic, cinnamon, cumin and cloves are rich sources.

Examples of Popular Bioactives

• Curcumin present in Turmeric
• EGCG (Epi-gallocatechin-3-gallate): is the main catechin in Green tea
• Other catechins are present in dark chocolate, cocoa.
• Resveratrol present in black grapes, black raisins, pomegranates.
• Capsaicin in red and green peppers (e.g. capsicum, green chillies)
• Lycopene in tomatoes and tomato products
• Lutein in spinach, corn and citrus fruits
• Genistein in soy products
• Allicin and other allyl compounds in garlic

Phytochemicals: Antioxidant Role

Phytochemicals have an antioxidant function.

Among these, dietary fibre, dietary antioxidants (vitamins A,C,E) and other bio-active constituents require special mention. These special factors delay ageing and prevent the processes which lead to diseases. These diseases are cataract, cardiovascular diseases, diabetes and cancer.

Bioactive compounds are associated with a variety of health benefits such as anti-ageing, boosting immunity and reduced risk of disease.

Phytochemicals show anti-bacterial and anti-viral effects. They should be a part of our daily diet to boost immunity and protect ourselves from viruses and bacteria. The World Health Organisation recommends increasing the daily intake of fruits and vegetables to protect against non-communicable diseases.

About Author

Pallavi Pinge is a Clinical Nutritionist and Dietitian | Content Director & Editor for health websites | has a passion for digital health and enjoys promoting health and wellness. She’s the founder and director of Ambrosia Wellness, where she provides personalized nutrition counseling, education, and coaching to individuals with various health conditions.  You can follow her on her social media channels below to stay tuned in with the latest in health and wellness | Health Blog | Contact her for appointments |