Types and Best Food Sources of Phytonutrients
Vegetables, fruits, legumes, and whole grains are powerhouse foods packed with essential nutrients that offer numerous health benefits. A key component of these plant-based foods that gives them their superpowers is phytonutrients. Phytonutrients, also known as phytochemicals or antioxidants, are compounds found in plants that provide protective benefits for humans.
According to Melanie Murphy Richter, RDN, a registered dietitian and neuronutritionist, phytonutrients play powerful roles as antioxidants to help fight against damage from the environment, oxidative stress, UV damage, and illness. There are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates, each with their own unique health benefits.
Here are the types of phytonutrients and their best food sources:
1. Flavonoids
Flavonoids, including flavonols, are great for heart health and can be found in foods like berries, green tea, onions, cocoa, apples, and citrus fruits.
2. Carotenoids
Carotenoids support eye health and can be found in bell peppers, carrots, tomatoes, and pumpkins.
3. Polyphenols
Polyphenols reduce inflammation and support brain health, found in foods like dark chocolate, red wine, berries, pears, and grapes.
4. Phytosterols
Phytosterols regulate cholesterol levels and can be found in nuts, seeds, and legumes.
5. Phytoestrogens
Phytoestrogens help balance hormones and can be found in flaxseeds, edamame, tofu, and certain whole grains like barley.
6. Glucosinolates
Glucosinolates are powerful detoxifiers and can help reduce the risk of cancer. They can be found in cruciferous vegetables like cauliflower, broccoli, cabbage, and kale.
It’s important to incorporate a variety of phytonutrient-rich foods into your daily diet to reap the many health benefits they provide. By focusing on a plant-based diet and consuming a diverse range of foods, you can support your overall health and well-being.
