Phytonutrients Flashcards
What are phytonutrients?
Plant compounds that help plants survive and provide human health benefits.
Phytonutrients are also known as phytochemicals.
What are the main actions of phytonutrients in the body?
Antioxidant, anti-inflammatory, and cancer-protective effects.
What is the role of phytonutrients in diet-related health benefits?
They likely contribute significantly to the benefits of plant-based diets seen in epidemiological studies.
What is resveratrol and its source?
A compound found in grape skins and red wine, known for its anticarcinogenic and anti-aging benefits.
What is EGCG and its source?
A compound found in green tea, recognized for its antioxidant properties.
What is cinnamic acid and its source?
A compound found in spices (e.g., cinnamon) with antidiabetic benefits.
What are anthocyanins and their source?
Compounds found in berries that have anti-inflammatory and antioxidant effects.
What is quercetin and its source?
A compound found in onions known for its anti-inflammatory properties.
What are flavonoids?
A class of phytonutrients including flavonols, flavones, flavanols, flavanones, anthocyanins, and isoflavones
Flavonoids are known for their antioxidant, anti-inflammatory, heart-protective, and anti-cancer properties.
List some sources of flavonoids.
- Onions
- Apples
- Berries
- Kale
- Green tea
- Citrus
- Soy
These foods are rich in various subtypes of flavonoids.
What are carotenoids?
Types include beta-carotene, lutein, lycopene, and zeaxanthin
Carotenoids are important for vision health and immune support.
What are some sources of carotenoids?
- Carrots
- Sweet potato
- Spinach
- Tomatoes
- Corn
- Red peppers
These foods are high in carotenoids, particularly lutein and zeaxanthin.
What are the functions of phenolic acids?
- Antioxidant
- Antimicrobial
- Anti-diabetic properties
Phenolic acids contribute to health by combating oxidative stress and microbial infections.
List some sources of phenolic acids.
- Coffee
- Whole grains
- Berries
- Herbs
- Spices
These sources are rich in various phenolic acids like caffeic and ferulic acid.
What is a key compound of stilbenes?
Resveratrol
Resveratrol is noted for its anti-aging, anti-cancer, and neuroprotective properties.
List some sources of stilbenes.
- Red grapes
- Red wine
- Peanuts
- Berries
Resveratrol is primarily found in these foods.
What are glucosinolates?
Phytonutrients found in cruciferous vegetables
Glucosinolates are known for their detoxification and cancer-protective effects.
List some sources of glucosinolates.
- Broccoli
- Cabbage
- Kale
- Brussels sprouts
These vegetables release indoles and isothiocyanates when chopped or chewed.
What are lignans?
Phytoestrogens that may balance hormones
Lignans support breast and prostate health.
List some sources of lignans.
- Flaxseeds
- Sesame seeds
- Whole grains
- Legumes
These foods are rich in lignans, contributing to hormonal balance.
What are saponins?
Compounds found in legumes, soybeans, oats, and spinach
Saponins have cholesterol-lowering, immune-boosting, and anti-cancer properties.
List some sources of saponins.
- Legumes
- Soybeans
- Oats
- Spinach
These sources contribute to the health benefits of saponins.
What are tannins?
Compounds that can tighten tissue and have antimicrobial properties
Tannins act as antioxidants and are found in various foods.
List some sources of tannins.
- Tea
- Wine
- Cranberries
- Nuts
These foods are known for their high tannin content.
