Provided Courtesy of Nutrition411.com
Nutrient-Dense Plant
Foods That Promote
Good Health
Contributed by Pam Wilson, MS, RD
Updated by Nutrition411.com staff
Review Date 4/14
G-1296
What Is the Role of Diet
and Good Health?
• Most experts agree that a healthy diet can play a
role in a healthy immune system and also
prevent some chronic diseases
• Some vitamins, minerals, and phytochemicals
found in food act as antioxidants, which may help
keep your immune system healthy and prevent
chronic diseases such as heart disease and
cancer
• Studies are continuing to look at the exact
relationships between specific foods and health
What Is An Antioxidant?
• Antioxidants are substances thought to protect
body cells from the damaging effects of
oxidation:
– Vitamins A, C, and E and beta-carotene
– The mineral selenium
– Phytochemicals, including flavonoids, lycopene,
anthocyanins, and phenolic compounds
Intake of Antioxidants
• A high intake of antioxidants may help prevent
heart disease and cancer, and may keep the
immune system strong
• No evidence proves that taking antioxidant
supplements has the same effects as foods
Apples
• Contain flavonols
Blackberries and
Blueberries
• Contain phenolic compounds
Cabbage
• Contains anthocyanins
Cantaloupe
• Provides a good source of
antioxidants:
− Vitamin C
− Beta-carotene
Carrots
• Contain beta-carotene
Citrus Fruits: Oranges,
Grapefruit, and Lemons
• Provide an excellent source
of vitamin C
Cruciferous Vegetables
• Contain flavonoids and
antioxidant vitamins
Garlic
• Contains several antioxidants
Green Tea
• Provides an excellent source
of phenolic compounds
Hot Peppers
• Contain capsaicin, which
is an antioxidant
Kale
• Contains beta-carotene,
flavonoids, and other
phytochemicals
Lentils and Dry Beans
and Peas
• Rich in a variety of
phytochemicals
Nuts
• Hazelnuts, walnuts, and
pecans are highest in
phytochemicals
Onions
• Contain compounds
that may help prevent
cancer and lower blood
pressure and blood
cholesterol
Parsley
• Contains vitamin C, vitamin
A, and other antioxidant
compounds
Pumpkin
• Contains beta-carotene and
phenolic compounds
Spinach
• Provides a good source of:
− Beta-carotene
− Vitamin C
− Vitamin E
Strawberries
• Provide a good source of:
− Vitamin A
− Vitamin C
− Flavonoids
Sunflower Seeds
• Provide an excellent source
of vitamin E
Sweet Potatoes and
Yams
• Provide an excellent source of:
− Beta-carotene
− Vitamin C
− Vitamin E
Tomatoes, Tomato Sauce
and Paste, and Ketchup
• Contain lycopene and
flavonoids
Watermelon
• Contains lycopene and
phenolic substances
Whole Grains
• Contain vitamin E
References
American Cancer Society®. Guidelines on Nutrition and Physical Activity for Cancer
Prevention. http://www.cancer.org/acs/groups/cid/documents/webcontent/002577pdf.pdf. Atlanta, GA: American Cancer Society; 2012.
Antioxidants & phytonutrients. Nutrition.gov Web site.
http://www.nutrition.gov/whats-food/antioxidants-phytonutrients. Accessed April
11, 2014.
Harvard Health Publications, Harvard Medical School. How to boost your immune
system. Harvard Health Web site. http://www.health.harvard.edu/flu-resourcecenter/how-to-boost-your-immune-system.htm. Accessed April 11, 2014.
National Center for Complementary and Alternative Medicine, National Institutes of
Health Web site. www.nccam.nih.gov. Accessed April 11, 2014.