What Are Phytochemicals?
Phytochemicals … polyphenols … antioxidants … what do all of these terms mean?
The term phytochemicals is a broad name for a wide variety of compounds produced by plants. They’re found in fruits,
vegetables, beans, grains, and other plants. Each phytochemical comes from a variety of different plant sources and has
different proposed effects on, and benefits for, the body. Some researchers estimate there are up to 4,000
phytochemicals! Scientists have identified thousands of them, although only a small fraction of phytochemicals have
been studied closely.
Common Names for Phytochemicals: antioxidants, flavonoids, phytonutrients, flavones, isoflavones, catechins,
anthocyanidins, isothiocyanates, carotenoids, allyl sulfides, polyphenols
How Do You Get Phytochemicals?
Phytochemicals are found in plant foods (fruits, vegetables, beans, grains). By maintaining a balanced eating pattern that
includes different forms and colors of fruits and vegetables, you’ll provide your body with a wide variety of all beneficial
compounds, including phytochemicals! So, enjoy your fruits and veggies during every eating occasion … just fill half your
plate with them and leave the rest for grains and protein.
The Health Benefits of Phytochemicals
New experimental studies are emerging that demonstrate multiple effects of fruits and vegetables (and their
phytochemicals), suggesting that they may have an even greater role to play in human health than the already positive
results seen to date.
Top 6 Phytochemicals You May Know About
Phytochemical Proposed Benefits Food Sources
Fun Facts
Beta-Carotene Immune System
Vision
Skin Health
Bone Health
Pumpkin
Sweet Potato
Carrots
Winter Squash
Cantaloupe
Apricots
Spinach
Collard Greens
Kale
Broccoli
Think orange and
dark, leafy green
veggies
Lycopene
Cancer (Prostate)
Heart Health
Tomatoes
Pink Grapefruit
Red Peppers
Watermelon
Tomato
Products
The heating process
makes lycopene easier
for the body to absorb
Lutein
Eye Health
Cancer
Heart Health
Collard Greens This phytochemical is
Kale
found in the macula of
Spinach
the eye
Broccoli
Brussels Sprouts
Lettuces
Artichokes
Resveratrol
Heart Health
Cancer
Lung Health
Inflammation
Red Wine
Peanuts
Grapes
1 cup of red grapes
can have up to 1.25
mg of resveratrol¹
Anthocyanidins Blood Vessel Health Blueberries
Blackberries
Plums
Cranberries
Raspberries
Red Onions
Red Potatoes
Red Radishes
Strawberries
Think red and purple
berries
Isoflavones
½ cup of boiled
soybeans offers 47 mg
of isoflavones²
Menopause
Soybeans
Cancer (Breast)
Bone Health
Joint Inflammation
Lower Cholesterol
See More Phytochemicals & Scientific Detail
Caution about Supplements: Phytochemicals, in the amounts consumed in a healthy diet, are likely to be
helpful and are unlikely to cause any major problems. Some people assume that because phytochemical
supplements come from “natural” sources, they must be safe and free from side effects, but this is not always
true. Check with your doctor and pharmacists before consuming any phytochemical.
¹ Linus Pauling Institute. “Macronutrient Information Center,” Oregon State University, Accessed March 19, 2012 from
http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/
² 2Linus Pauling Institute. “Macronutrient Information Center,” Oregon State University, Accessed March 19, 2012 from
http://lpi.oregonstate.edu/infocenter/phytochemicals/soyiso/
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