Phytonutrients - Phytonutrients in Food and Classifications

Question 1

Flavonoids:

Answer 1

Flavonoids:
* Colour: Blue, purple black
* Sources: Blueberries, blackberries, red cabbage, aubergines, black olives.

Question 2

Chlorophyll:

Answer 2

Chlorophyll:
* Colour: Green
* Sources: Kale, spinach, collard, broccoli, brussels sprouts, parsley, lettuce, avocado, watercress, cucumber.

Question 3

Lycopene

Answer 3

Lycopene:
* Colour: Red, pink
* Sources: Tomatoes, guava, watermelon.

Question 4

Carotenoids:

Answer 4

Carotenoids
* Colour: Yellow, orange
* Sources: Carrot, squash, sweet potatoes, orange, papaya, corn, melon, peppers, pumpkin, turmeric.

Question 5

Sulphur compounds:

Answer 5

Sulphur compounds:
* Colour: White, Brown
* Sources: Garlic, onions, leeks, ginger, white cabbage, mushrooms, parsnips.

Question 6

Colour - Blue, purple, black:

Answer 6

The colour reflects the benefits of the phytonutrient:
* Colour: Blue, purple, black
* Benefits: Antioxidant to fight free radicals, support heart health, circulation and vision.

Question 7

Colour - Green

Answer 7

• Colour: Green
• Benefits: High in chlorophyll, provides nutrients, supports liver detoxification, binds with toxins in the gut preventing absorption into the body.

Question 8

Colour - Red

Answer 8

• Colour: Red
• Benefits: Reduces inflammation, high in vitamin C and supports the prostate.

Question 9

Colour - Orange, Yellow

Answer 9

• Colour: Orange, Yellow
• Benefits: Improves immune system, vision and joint health.

Question 10

Colour - White, Brown

Answer 10

• Colour: White, Brown
• Benefits: Supports heart, circulation and liver detox.

Question 11

Phenols and polyphenols

Answer 11

The classes of phytonutrients are as follows:
* Phenols and polyphenols (known as phenolic compounds), the largest family of phytonutrients and include:
o Flavonoids: Quercetin, kaempferol, rutin, hesperidin, naringenin, catechins, anthocyanins, isoflavones.
o Phenolic acids: Gallic acid (e.g. grapes), Caffeic acid (e.g. thyme, sage, sunflower seeds), salicylic acid (e.g. in white willow bark).
o Lignans: Secoisolariciresinol (e.g. flaxseeds).
o Stilbenes: Resveratrol (e.g. grapes).

Question 12

Flavonoids

Answer 12

Flavonoids belong to the polyphenol family with six subgroups:
1. Flavonols (e.g. kaempferol-in kale, spinach; quercetin-in red onions, apples).
2. Flavones (e.g. apigenin —in parsley, celery, chamomile).
3. Isoflavones (e.g. genistein and daidzein —in soybeans).
4. Flavanones (e.g. naringin —in grapefruit).
5. Anthocyanins (e.g. cyanidin —in red grapes, blackberry, blueberry).
6. Flavanols or catechins (e.g. epicatechin —in green tea, cocoa).
* Together with carotenes, flavonoids are responsible for the colour of fruits, vegetables and herbs.
flavonoids= water-soluble polyphenols

Question 13

Other classes of phytonutrients:

Answer 13

Other classes of phytonutrients:
* Terpenes: Carotenoids: Alpha-carotene, beta-carotene, lycopene, zeaxanthin, astaxanthin, lutein.
* Phytosterols (lipids): Tocopherols (vitamin E), omega-3, 6 and 9 fatty acids.
* Sulphur compounds: Indole-3-carbinol, sulforaphane and diindolylmethane (DIM) (from cruciferous vegetables). Allicin (from garlic).