What are Phytochemicals (Phytonutrients)?

Phytochemicals, also called Phytonutrients are chemicals or nutrients which occur naturally in fruits and vegetables.

Unlike Glyconutrients, they are not required for normal and healthy bodily function. However, they have a beneficial effect on overall health and play an active role in the disease prevention.

There is an abundance of evidence that shows that the Phytochemicals found in fruits and vegetables can significantly reduce the risk of cancer. However, many beneficial Phytochemicals are destroyed by modern food processing techniques and cooking. So, many people turn to Phytochemical Supplements to ensure proper intake.

The following is a list of foods high in Phytonutrients and their known phytochemical properties:

• tomato – lycopene, beta carotene, vitamin C
• soy – protease inhibitors, beta sitosterol, saponins, phytic acid, isoflavones
• broccoli – vitamin C, indole-3-carbinol, sulphoraphane, lignans
• garlic – thiosulphonates, limonene, quercitin
• flax seeds – lignans
• citrus fruits – monoterpenes, coumarin, cryptoxanthin, vitamin C, ferulic acid, oxalic acid
• blueberries – tannic acid, lignans, anthocyanins
• sweet potatoes – beta carotene
• chilli peppers – capsaicin
• legumes: beans, peas, lentils – omega fatty acids, saponins, catechins, quercitin, lutein, lignans
• cranberries – ellagic acid, anthocyanins
• green tea – quercitin, catechins, tannic acid, oxalic acid, lignans
• red grapes and wine – quercitin, resveratrol, catechins, ellagic acid
• papaya – cryptoxanthin
• carrots – beta carotene
• okra -- beta carotene, lutein, zeaxanthin
• brassicates: kale, cabbage, brussels sprouts, cauliflower – lutein, zeaxanthin, sulphoraphane, indole-3-carbinol
• nuts and seeds – resveratrol, phytic acid, phytosterols, protease inhibitors
• artichoke – silymarin, caffeic acid, ferulic acid
• onions – quercitin, thiosulphonates
• apples – quercitin, catechins, tartaric acid
• spinach – oxalic acid, lutein, zeaxanthin
• mangos – cryptoxanthin
• pumpkin – lignans, carotenes
• eggplant
• shiitake mushrooms
• dried apricots
• squash
• watermelon – lycopene
• pink grapefruit – lycopene
• cocoa – flavonoids, epicatechin