# Phytochemicals

### Recommendation

Phytochemicals are not something that healthy humans need to be considered about.\
\
If you have a deficiency in iron, zinc, magnesium, or calcium; you may want to be reduce your intake of phytic acid (a type of phytochemical) as it decreases absorption of these minerals.

### Phyto-Propoganda

Some people spread misinformation, claiming that phytochemicals are something to be concerned about, but this is not supported by science.\
\
**Isolated Effects Differ From the Complex Food Matrix**\
"effects of an individual, isolated compound or phytochemical are often quite different than when the same compound is within the complex food matrix\
\[...] \
Plant-based diets which contain these compounds also contain thousands of other compounds in the food matrix, many of which counteract the potential effects of the ‘anti-nutrients’. Therefore, it remains questionable as to whether these compounds are as potentially harmful as they might seem to be in isolation, as they may act differently when taken in within whole foods that are properly prepared.\
\[...]\
In some cases, what has been referred to as ‘anti-nutrients,’ may, in fact, be therapeutic agents for various conditions."\
<https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7600777/>\
\
**Benefits**\
In fact, phytochemicals are often beneficial by reducing the risk of heart disease, type 2 diabetes, and cancer; as well as having positive benefits including hormone regulation, immune support, behaving as an antioxidant, reducing inflammation, and detoxification.\
\
"Lentils contain a broad range of beneficial plant compounds called phytochemicals, many of which protect against chronic diseases, such as heart disease and type 2 diabetes"\
<https://www.healthline.com/nutrition/lentils#nutrition>\
\
**Removable**\
Nonetheless, it is possible to boil away phytates.\
<https://pubmed.ncbi.nlm.nih.gov/23551617/>

{% content-ref url="soy-phytoestrogen" %}
[soy-phytoestrogen](https://veganvigil.gitbook.io/overview/nutrition/nutrients/optional/soy-phytoestrogen)
{% endcontent-ref %}
