Secondary plant substances

Secondary plant substances

Secondary plant substances, also known as phytochemicals or secondary plant products, are compounds found in plants that can support human health and longevity. Although they are not essential nutrients like vitamins and minerals, they often have beneficial properties. These substances can act as antioxidants, anti-inflammatory agents, and may have anticancer effects, among other health benefits. Including a variety of fruits, vegetables, nuts, and seeds in the diet can help ensure an intake of these beneficial compounds.

Examples of secondary plant substances:

Flavonoids

  • Examples:

    Quercetin, Kaempferol

  • Sources:

    Onions, berries, apples, green tea

  • Effects:

    Flavonoids have strong antioxidant properties, protect cells from damage caused by free radicals, and can have anti-inflammatory effects. They support the immune system, improve cardiovascular health, and may reduce the risk of certain chronic diseases such as cardiovascular diseases and cancer.

Carotenoids

  • Examples:

    Beta-carotene, lutein, lycopene

  • Sources:

    Carrots, tomatoes, spinach...

  • Effects:

    Carotenoids are antioxidants that protect cells from oxidative damage. Beta-carotene is converted into vitamin A in the body, which is important for vision and the immune system. Lutein and zeaxanthin are particularly important for eye health and can reduce the risk of age-related macular degeneration. Lycopene is associated with a lower risk of prostate cancer and cardiovascular diseases.

Phytoestrogens

  • Examples:

    Isoflavones, lignans

  • Sources:

    Soybeans, flaxseeds, whole grains

  • Effects:

    Phytoestrogens can have a weak estrogenic effect in the body. They can help alleviate hot flashes and other symptoms of menopause. They also have antioxidant properties and can reduce the risk of osteoporosis and certain cancers, particularly breast and prostate cancer.

Phytosterols

  • Examples:

    Beta-sitosterol

  • Sources:

    Vegetable oils, nuts, seeds

  • Effects:

    Phytosterols help lower blood cholesterol levels by blocking the absorption of cholesterol in the intestine. This can contribute to reducing the risk of cardiovascular diseases.

Glucosinolates

  • Examples:

    Sulforaphane

  • Sources:

    Broccoli, cabbage, cress

  • Effects:

    Glucosinolates and their breakdown products, such as Sulforaphane, have anticancer properties. They support the detoxification of carcinogenic substances in the body and can reduce the risk of various types of cancer, especially colorectal, lung, and breast cancer.

Polyphenols

  • Examples:

    Resveratrol, tannins

  • Sources:

    Berries, Herbs, Grapes, coffee...

  • Effects:

    Polyphenols have antioxidant and anti-inflammatory properties. They can improve cardiovascular health, reduce the risk of heart disease, support blood sugar regulation, and potentially lower the risk of neurodegenerative diseases such as Alzheimer's.

Saponins

  • Sources:

    Legumes, spinach, quinoa...

  • Effects:

    Saponins have cholesterol-lowering, immune-boosting, and anticancer properties. They can block the absorption of cholesterol in the intestine, stimulate the immune system, and inhibit the growth of cancer cells.

Terpenes

  • Examples:

    Limonene, menthol ...

  • Sources:

    Citrus fruits, mint, pine

  • Effects:

    Terpenes have anti-inflammatory, antimicrobial, and anticancer properties. Limonene is valued for its potential anticancer and detoxifying effects. Menthol has cooling and soothing properties and is commonly used in products to relieve respiratory and muscle pain.

That’s why it’s important to eat a diverse range of vegetables and fruits (in limited quantities) to obtain a wide array of secondary plant compounds.