Considering that vegetables, fruits, legumes, and whole grains are packed with important nutrients, it’s no secret that adopting a plant-based diet offers a ton of health benefits, including longer lifespan and better gut health. But what exactly gives plant-based foods their superpowers? Phytonutrients. Researchers and health experts have long been obsessed with compounds called phytonutrients for their anti-inflammatory, anti-cancer, and heart-healthy properties.
To learn more about this powerful phytonutrient and the best ways to get this nutrient from the foods we eat, we spoke with Melanie Murphy Richter, R.D., a registered dietitian and neuronutritionist.
What are phytonutrients?
Phytonutrients (also known as phytochemicals or antioxidants) are compounds present on the surface of plants that act as a protective barrier against external threats like bacteria, viruses, fungi, etc. However, ingesting phytonutrients can also provide protection to humans.
“When humans consume phytonutrients from fruits, vegetables, nuts, seeds, and whole grains, they play a powerful role as antioxidants, helping to fight environmental damage, oxidative stress, ultraviolet (UV) damage, and even disease,” says Richter. Excessive exposure to pollution, smoking, UV rays, and stress can increase the number of free radicals in the body, which can lead to cellular damage. This is known as oxidative stress.
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According to Richter, there are six main types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates. “Each class of phytonutrients has its own beneficial superpower, including anti-inflammatory properties, immune health benefits, improved heart health, potential anti-cancer properties, and positive effects on digestive, skin, and bone health,” she says. Luckily, phytonutrients occur naturally in many of the fruits and vegetables we already consume on a daily basis.
The 6 Main Types of Phytonutrients
1. Flavonoids
According to Richter, flavonoids (including flavonols, a subclass of flavonoids) are highly beneficial for heart health. “Flavonoids help lower blood pressure and cholesterol,” Richter says. Research shows that consuming foods rich in flavonoids, such as cocoa, apples, tea, citrus fruits, and berries, may have a positive effect on high blood pressure and endothelial dysfunction (constriction of blood flow).
Food sources: Berries, green tea, onions, cocoa, apples, oranges (and other citrus fruits)
2. Carotenoids
Carotenoids are another powerful phytonutrient that supports eye health and prevents eye diseases, says Richter. “Carotenoids are what give plant foods their vibrant colors: orange, red, and yellow,” she adds. Research has also shown a positive correlation between consuming carotenoid-rich foods and cancer prevention.3 This may be due to the presence of two powerful carotenoid pigments, lutein and zeaxanthin.
Food Sources: Peppers, carrots, tomatoes, pumpkins
3. Polyphenols
Polyphenols contain powerful antioxidants that reduce overall inflammation in the body. They also support brain health and protect against free radical damage, helping to prevent certain types of neurodegenerative diseases. In fact, consuming foods rich in polyphenols may even extend your lifespan.
Food sources: Dark chocolate, red wine, berries, pears, grapes
4. Plant sterols
According to Richter, plant sterols can help regulate cholesterol levels. “Plant sterols have a strong effect on unhealthy cholesterol levels, which is beneficial for the heart,” she says. A 2017 study showed that consuming 2 grams of plant sterols per day could lower low-density lipoprotein cholesterol (LDL cholesterol) by 8 to 10 percent.
Food Sources: Nuts, seeds, legumes
5. Phytoestrogens
Phytoestrogens are powerful hormone-balancing compounds that, when ingested, “take the place of estrogen in the body, helping women better regulate their cycles throughout their lives,” says Richter.
Food sources: Whole grains such as flaxseed, edamame, tofu, and barley
6. Glucosinolates
“Glucosinolates are fantastic detoxifiers; they remove harmful substances from the body and may reduce the risk of cancer,” says Richter. In fact, glucosinolates are considered one of the best foods for colon health.
“Broccoli, cauliflower, Brussels sprouts, kale, and other cruciferous vegetables contain compounds called glucosinolates, which are broken down into biologically active compounds that have been shown to inhibit the development of colorectal cancer cells,” Nicole Andrews, RDN, registered dietitian and oncology coach, previously told Well+Good.
Food Sources: Cruciferous vegetables such as cauliflower, broccoli, cabbage, and kale
FAQ
Are phytonutrients and antioxidants the same thing?
Phytonutrients and antioxidants are very similar in many ways, but they’re not exactly the same. “For example, many phytonutrients, such as flavonoids and carotenoids, have antioxidant properties that help neutralize free radicals and oxidative damage in the body,” says Richter. However, the two compounds differ in that phytonutrients are only found in plant-based foods, while antioxidants can be found in non-plant foods as well.
What foods contain the most phytonutrients?
According to Richter, colorful fruits and vegetables usually contain the highest amounts of antioxidant-rich phytonutrients. In fact, phytonutrients give these foods their vibrant colors and pigments, clear evidence of their high antioxidant properties.
But to reap the phytonutrients’ benefits, Richter says it’s essential to eat these brightly colored plants whole: “Try to eat these foods with the skin on, as that’s where the most is found,” she says.
But brightly colored fruits and vegetables aren’t the only sources of phytonutrients: nuts, seeds, legumes, and even chocolate (!) and certain types of tea are also good sources, says Richter.
How many phytonutrient-rich foods should you consume each day?
Richter points out that there’s currently no recommended amount of phytonutrients that we should consume every day, but she says the best way to support your immune and overall health is to aim to eat as many phytonutrient-rich foods as possible. “You can achieve this by making conscious plant-based diet choices and focusing on eating a variety of foods every day,” Richter says.
But this isn’t surprising, since consuming a variety of plants is thought to be an important foundation for longevity. “The healthiest diets focus on consuming a variety of foods every day,” agrees Richter. Incorporating these six key phytonutrients into your daily routine can provide a range of benefits to your body. “The more variety you consume, the more comprehensive the health benefits will be,” Richter says.
Well+Good articles reference strong, scientific, reliable, and current research to back up the information we share, so you can trust us on your health journey.
Rees, Amy et al. “Impact of flavonoids on cardiovascular health: a review of human intervention trials and effects on cerebrovascular function.” Nutrients vol. 10,12 1852. December 1, 2018, doi:10.3390/nu10121852 Abdel-Aal, El-Sayed M et al. “Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.” Nutrients vol. 5,4 1169-85. April 9, 2013, doi:10.3390/nu5041169 Koklesova, Lenka et al. “Carotenoids in cancer apoptosis: from lab to bedside and back.” Cancers vol. 12,9 2425. August 26, 2020, doi:10.3390/cancers12092425Ammar, Achraf et al. “Effect of polyphenol-rich interventions on cognitive function and brain health in healthy young and middle-aged adults: a systematic review and meta-analysis.” Journal of clinical medicine vol. 9, 5 1598. 25 May 2020, doi:10.3390/jcm9051598 Cabral, Carlos Eduardo, and Márcia Regina Simas Torres Klein. “Phytosterols in the treatment of hypercholesterolemia and the prevention of cardiovascular disease.” Arquivos brasileiros de cardiologia vol. 109, 5 (2017): 475-482. doi:10.5935/abc.20170158 Domínguez-López, Inés et al. “Hormonal effects of dietary phytoestrogens across the human lifespan: a review” Nutrients vol. 12,8 2456. August 15, 2020, doi:10.3390/nu12082456 Orouji, Neda et al. “Glucosinolates in cancer prevention and treatment: experimental and clinical evidence” Medical oncology (Northwood, London, UK) vol. 40,12 344. November 3, 2023, doi:10.1007/s12032-023-02211-6
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