Previously, I chatted about antioxidants – what they are and where we can find them in our foods. I also mentioned phytochemicals – another word we come see and hear frequently. So, what are phytochemicals? Phytochemicals are ‘non-nutrient’, biologically active and naturally occurring chemical compounds found in plant foods. They act as natural defence systems in their host plants by providing protection against infection and microbial invasions and they also provide the colour, taste and aroma to fruits and vegetables.

There are more than 2000 plant pigments that are considered to be phytochemicals and these include flavonoids, carotenoids and anthocyanins, found in abundance in fruit and vegetables.

Through research, we have identified many of these active substances in fruit and vegetables, and they are being investigated further for the possibility that they may be able to protect us against disease.

When looking at the research around cancer, phytochemicals in fruit and vegetables may help break down drugs, toxins, carcinogens and mutagens (cancer-causing compounds). They do this through antioxidant actions (neutralise free radicals), by slowing down enzymes that trigger carcinogens and by stimulating enzymes that inactivate carcinogens. They therefore lower cancer risk by act as blocking or suppressing agents.

Some Common Phytochemicals

Flavonoids/polyphenols like soya, purple grapes or black grapes, pomegranate, cranberries, tea.
Lycopene found in tomato and tomato products, pink grapefruit and watermelon.
Lutein, which are in dark green vegetables such as broccoli, kiwi, brussels sprouts and spinach.

Making sure your diet is rich in a variety of different plant foods provides you with a mixture of health-boosting and disease-fighting phytochemicals.