From Allicin to Zeaxanthin: The Phytonutrient Superstars
There are tens of thousands of phytonutrients within an as-yet-undetermined number of classes and subclasses. Here is a tour of some of the most prominent ones — and a glimpse at how they support our well-being.
| Phytonutrients: | Found in: | Great for: |
| Allicin | Garlic, onions, jicama | Eliminating toxins from the body |
| Capsaicin | Cayenne peppers, red peppers | Preventing toxic molecules from invading cells; reducing inflammation |
| Carotenoids | Carrots, tomatoes, cantaloupe, arugula, spinach, collard greens, kale, mustard greens, Swiss chard, turnip greens, broccoli, Brussels sprouts, sweet potatoes, butternut squash, pumpkin, red peppers | Removing damaging free radicals from the cells, slowing macular degeneration, preventing cataracts, repairing DNA and blocking carcinogens from entering cells |
| Catechins | Green and black teas | Inhibiting the activation of carcinogens |
| Ellagic Acid | Grapes, strawberries, blackberries, cranberries, walnuts | Preventing cancer |
| Genistein | Tofu, soymilk, soybeans | Inhibiting the formation of the blood vessels that help tumors grow |
| Indoles and Isothiscyanates | Collard greens, kale, broccoli, cauliflower, cabbage | Blocking carcinogens and interfering with the action of a precancerous form of estrogen |
| Isoflavones | Kudzu, soybeans, peas, peanuts, legumes | Modulating estrogen levels; preventing breast, uterine and prostate cancers; and reducing the risk of heart disease and osteoporosis |
| Lignans | Seeds and grains, especially flaxseed | Inhibiting excessive estrogen action, and possibly reducing breast, colon and ovarian cancer |
| Limonoids | Citrus fruit peels | Clearing congestive mucus from the lungs, detoxifying enzymes in the liver, and supporting detoxification of hormones and other substances that cause cellular decay |
| Lycopene | Tomatoes | Fighting heart disease and prostate cancer, plus reducing the risk of stomach, lunh and prostate cancers |
| Phenols | Black and red berries, celery, cabbage, grapes, eggplant, peaches, nectarines | Preventing cancer, blocking specific enzymes that cause autoimmune diseases, protecting against heart attacks and strokes, preventing platelets in the blood from clumping, reversing nerve-cell aging, and destroying hepatoxins, which damage the liver |
| Phytosterols | Pumpkin, rice, soybeans, yams, all green and yellow vegetables | Blocking “bad” cholesterol uptake, reducing inflammation and blocking the growth of tumors |
| Polyphenols | Buckwheat, wheat germ | Restoring a lagging immune system |
| Saponins | Alfalfa, legumes | Lowering cholesterol and inhibiting the growth of cancer cells by interfering with their DNA |
| Zeaxanthin | Kale, daikon, collard greens, green sorrel, arugula | Enhancing immune function and preventing several types of cancer |
Alyssa Ford Alyssa Ford is a Minneapolis-based writer and editor.
I add these in all my meals as much as possible. I like this chart and thought you would like it to. We know exactly how these foods benefit us and our families.
If you like this article please share with your friends and subscribe to receive more great nutritional information from me.
Blissful Day,
Shari