Phytochemicals in Carbs: Nutrition & Health Benefits

Phytochemicals - The New Micronutrients?

The nutritional and health benefits of phytochemicals are a relatively recent discovery. Phytochemicals (from the Greek word "phyto", meaning "plant") are compounds found in plant foods. As plants are largely composed of carbohydrate, phytochemicals and carbs are closely linked. See also vitamins, minerals and dietary fiber.

Phytochemicals Boost Disease-Prevention and Immunity

Phytochemicals are not essential micronutrients, because they are not needed to sustain life in the same way as vitamins or minerals. But even though no RDAs have been established for phytochemicals, nutrition scientists have discovered that they possess powerful disease-prevention and immunity-boosting qualities.

Sources of Phytochemicals in Carbohydrates

Here is a selection of the main phytochemicals, their food sources and health advantages.

Anthocyanins/Proanthocyanidins
Health Benefits: Protects the heart, lungs and blood vessels. Good Carb Sources: berries, cherries, red grapes, plums, red-cabbage.

Bioflavenoids (eg.Taxifolin, Rutin, Ellagic Acid, Quercetin)
Health Benefits: Anti-cancer benefits. A powerful antioxidant. Good Carb Sources: citrus fruits, black tea, red wine, onions, tomatoes, apples, potatoes, grapes, broad beans.

Carotenoids (eg. Lycopene, Lutein, Capsanthin)
Health Benefits: Anti-cancer benefits. Good Carb Sources: carrots, mangos, peaches, pumpkin, squash, sweet potatoes, tomatoes and dark leafy green vegetables.

Catechins (eg.Epigallocatechin Gallate)
Health Benefits: Anti-cancer benefits. A powerful antioxidant. Good Carb Sources: green tea, apples.

Glucosinolates (eg.Sulphoraphane Sinigrin Isothiocyanate)
Health Benefits: Anti-cancer properties, including ability to reduce the growth of pre-cancerous cells. Good Carb Sources: broccoli, Brussel sprouts, cabbage, kale, watercress.

Organosulphides (eg. Allicin)
Health Benefits: Helps fight stomach cancer and reduces LDL cholesterol. Good Carb Sources: garlic, onions, leeks.

Phytoestrogens (eg. Isoflavones, Lignans)
Health Benefits: Protects against breast cancer, prostate cancer and menopause symptoms. Good Carb Sources: soy beans, flax seeds, berries.

More Phytochemicals

Other varieties of phytochemical include: Bromelain (from pineapples) has blood-thinning properties; Capsaicin (from chilies), is an antioxidant and pain-reliever; Chlorophyll (from wheat grass, seaweeds, dark green vegetables) has anti-cancer and anti-radiation properties; Coumarins (from tomatoes, green peppers, strawberries, carrots) has blood-thinning benefits; Papain (from papaya) helps relieve pain; Resveratrol (from red grapes) helps protect against heart disease.

Nutrition Resources About Carbohydrate

Carbs: RDA and Information
Best Carbs in Diet
Carbohydrates, Diet and Health
Vitamins in Carbs
Minerals/Trace Elements in Carbs
Phytochemicals in Carbs
No Carb Diet
Ketosis
Ketogenic Diet
Carbs, Fat and Diet
Carbs for Breakfast
Carbs, Diet Nutrition and Calories
Low Carb Diets, Calories and Weight Loss
Calories, Carbs and Diet
Low Carb Foods - Read Labels
Carb Intake in Diet
Dietary Fat, Cholesterol and Strokes
Atkins Diet - Health Questions
Atkins Diet and Health
Atkins Diet and Weight Loss
Atkins Diet - Kidneys and Osteoporosis
Low Carb Diets - Health Concerns
High Carb Diets and Liver Problems
What is the Glycemic Index
How is Glycemic Index Measured
GI of Bread, Potatoes, Rice and Pasta
What Affects Glycemic Index Values of Carbs
Carbs and the Glycemic Index
Glycemic Index and Weight Loss
Low Glycemic Index Diets and Weight Loss
Low Carb Diets and Nutrition
High Protein Diets to Maintain Weight
Diet Fat and Heart Disease
Carbs, Diet and Cancer

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