You might have heard some foods being called superfoods, but have you ever wondered what makes these foods ‘super’? Beyond their basic nutrient composition such as minerals, vitamins, and macronutrients, these superfoods contain bioactive compounds that play a major role in improving and maintaining health.
Often overlooked and rarely in the spotlight, these compounds boost immunity, prevent chronic diseases, and even slow down aging. They can be found in a wide range of foods including grains, vegetables, and even beverages. In this article, we will explore the fascinating world of bioactive compounds and uncover how these powerful substances aid in achieving and maintaining optimal health.
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What are bioactive compounds?
Bioactive compounds are naturally occurring chemicals found in foods that interact with the body to boost immunity and prevent disease contributing to health benefits beyond basic nutrition. Unlike micronutrients such as minerals and vitamins and macronutrients such as fats, protein, and carbohydrates, bioactive compounds do not immediately provide energy or serve as essential nutrients. Instead, they function in more refined ways, acting as anti-inflammatory agents, modulators of biological processes, and antioxidants.
When consumed, foods with bioactive compounds can help reduce the risk of diseases, boost cellular activity, and improve vitality. However, although bioactive compounds are most abundant in fruits, they can be found in plant-based and animal-based foods. From vibrant vegetables to fruits and even certain spices, foods that contain bioactive compounds can contribute to well-being in diverse ways.
Top 10 foods with beneficial bioactive compounds
1. Tomatoes
Tomatoes are loaded with a lot of lycopene, a bioactive compound responsible for their vibrant red color. Lycopene is a strong antioxidant that belongs to the carotenoid family. It is highly effective in decreasing oxidative stress, which can increase the risk of cardiovascular disease. It helps to reduce bad cholesterol and can improve arterial flexibility.
Lycopene also aids in reducing the risk of sunburn and skin aging by offering the skin protection from harmful UV rays. Moreover, tomatoes are also loaded with other bioactive compounds like beta-carotene, which aids cell turnover and boosts skin tone, promoting youthful skin.
2. Garlic
Garlic is popular for its beneficial health properties and this is largely due to allicin. Allicin is a sulfur-containing compound released when garlic is crushed or chopped. For one, it aids the relaxation of blood vessels by enhancing the production of nitric oxide. Studies have asserted that allicin can boost heart health by decreasing blood pressure and cholesterol levels.
In addition, allicin stimulates immune cells, thereby strengthening the body’s defense mechanisms. Moreover, due to the powerful antimicrobial and antiviral properties of allicin, garlic is a powerful natural remedy to combat infections and the common cold.
3. Broccoli
Broccoli is a beneficial cruciferous vegetable packed with glucosinolates. Glucosinolates are sulfur-containing compounds that change into bioactive molecules like sulforaphane during digestion. Sulforaphane is a potent antioxidant that aids detoxification and decreases inflammation. Moreover, sulforaphane has been linked to cancer prevention as it can activate the enzymes that aid the neutralization of carcinogens.
In addition, broccoli contains flavonoids, which can aid in the reduction of cholesterol levels and inflammation, decreasing the risk of heart disease. Additionally, the glucosinolates in broccoli convert into other bioactive compounds such as indoles and isothiocyanates that can help protect the lining of the stomach and decrease the risk of gastrointestinal disorders.
4. Spinach
A nutritious leafy green vegetable, spinach is top of the list of foods loaded with beneficial bioactive compounds. Spinach is one of the dietary sources of zeaxanthin and lutein, two bioactive compounds that are beneficial for boosting and maintaining eye health. Both bioactive compounds act as natural sunscreens that protect the eyes from harmful blue light. Zeaxanthin and lutein can help protect the eye from cataracts and age-related macular degeneration (AMD).
Spinach also contains nitrates, which the body converts into nitric oxide. Nitric oxide aids the relaxation of blood vessels, boosts blood flow, reduces blood pressure, and decreases the risk of cardiovascular diseases. Spinach also contains flavonoids and beta-carotene, which possess anti-inflammatory properties that can help manage chronic conditions like arthritis.
5. Chia seeds
Another top plant-based food that contains powerful bioactive compounds is chia seeds. They are loaded with omega-3 fatty acids, especially alpha-linolenic acid (ALA), which is beneficial for regulating inflammation, boosting cardiovascular health, and preventing stroke. Chia seeds are also rich in phenolic acids, which help protect the body from oxidative stress.
In addition, chia seeds are a rich source of lignans, a group of plant-based compounds known for their hormone-balancing and antioxidant qualities. Lignans work together with omega-3 fatty acids to help lower blood pressure and decrease the risk of blood clots. Lignans can also play a major role in postmenopausal health by boosting bone density to reduce the risk of osteoporosis.
6. Pomegranates
Pomegranates are nutrient-dense fruits packed with diverse bioactive compounds that can aid in the maintenance of optimal health. They contain ellagitannins and anthocyanins that provide the body with strong antioxidant protection. These compounds help to decrease oxidative damage to DNA and cells, leading to reduced risk of neurodegenerative disorders and cancer.
They are also rich in punicalagin, a kind of ellagitannin that helps improve cholesterol levels by increasing good cholesterol (HDL) and reducing bad cholesterol (LDL). Moreover, punicalagins can help decrease the risk of cardiovascular diseases such as heart attack and atherosclerosis by boosting blood vessel function.
7. Dark chocolate
Dark chocolate, particularly varieties that contain up to 80% cocoa, is loaded with diverse bioactive compounds including caffeine and flavonoids along with essential nutrients like iron and magnesium. Flavonoids, especially flavanols in dark chocolate, are beneficial for heart health as they boost blood flow and aid the relaxation of blood vessels. Studies show that moderate consumption of dark chocolate may reduce levels of bad cholesterol while increasing the levels of good cholesterol.
The flavonoids in dark chocolate also possess antioxidant properties that can help to eliminate oxidative stress, protecting cells from damage and reducing the risk of chronic diseases such as diabetes and cancer. The caffeine composition in dark chocolate can also help boost mental alertness to increase focus and clarity.
8. Seaweed
A unique food rich in diverse bioactive compounds like fucoxanthin and phlorotannins, seaweed is one of the foods that should be in your diet. Fucoxanthin is a carotenoid that is particularly beneficial for enhancing protection against chronic diseases including cancer. Phlorotannins can support metabolic health by aiding the regulation of blood sugar levels, and the combination of phlorotannins and fucoxanthin can help protect cells from damage.
Seaweed also contains other bioactive compounds like polysaccharides, especially alginate, and fucoidan, which have been shown to boost health by regulating cholesterol levels, reducing blood pressure, and preventing blood clots. The unique composition of alginate in seaweed also acts as a prebiotic to feed beneficial gut bacteria and enhance digestion.
9. Ginger
Ginger is popular for its incredible medicinal advantages and bioactive compounds. It is loaded with compounds like paradol, shogaol, and gingerol. The primary active compound in ginger, gingerol, is a strong anti-inflammatory agent, making ginger an effective medicinal food for managing conditions such as arthritis and alleviating swelling and joint pain. Gingerol can also help reduce vomiting and nausea, especially during chemotherapy.
Another benefit of consuming ginger is that gingerol and shogaol in ginger may slow down the growth of cancerous cells, especially cancers of the breasts, colon, and prostate. Moreover, shogaol possesses thermogenic properties, which means it can boost metabolism and aid weight management. In addition, the anti-inflammatory and antioxidant properties of the bioactive compounds in ginger can help protect the neurons from inflammation, reducing the risk of Parkinson's and Alzheimer’s.
10 Red grapes
The skin and seeds of red grapes are particularly loaded with diverse powerful bioactive compounds such as flavonoids, anthocyanins, and resveratrol. These compounds offer strong cardio-protective, antioxidant, and anti-inflammatory properties. Resveratrol aids the regulation of blood pressure by relaxing the blood vessels and boosting blood flow, as well as preventing the buildup of plaques in arteries to reduce the risk of atherosclerosis and heart diseases.
The anthocyanin and flavonoid composition in red grapes, responsible for their deep color and antioxidant qualities, aids in preventing cellular damage and reducing the risk of diseases like diabetes. The polyphenols in red grapes offer anti-cancer properties by inhibiting the growth of cancer cells and boosting apoptosis, which is the process of programmed death of unwanted cells.
Conclusion
Beyond the diverse nutrients in foods, bioactive compounds are the hidden jewels that provide extra layers of health benefits, enhancing overall wellness and aiding disease prevention. These naturally occurring substances possess anti-inflammatory and antioxidant properties that can help boost optimal health. From resveratrol in red grapes to gingerol in ginger, flavonoids in pomegranates, and lycopene in tomatoes, these bioactive compounds play a unique role in enhancing brain functions, supporting cardiovascular health, and decreasing inflammation.
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