Researchers credit phytonutrients found in plant-based foods for their health-boosting abilities. Phytonutrients are compounds found on plant surfaces that protect against bacteria, viruses, and fungi. When consumed through fruits, vegetables, nuts, seeds, and whole grains, phytonutrients act as antioxidants to help fight damage from the environment, oxidative stress, ultraviolet damage, and illness. There are six types of phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens, and glucosinolates, each with its own beneficial properties.
Phytonutrients and antioxidants are similar but not the same. Phytonutrients are exclusively found in plant-based foods, while antioxidants can also be found in non-plant sources. There is no recommended daily intake level for phytonutrients, so it is suggested to consume as many phytonutrient-rich foods as possible to support overall health and wellness. Eating a variety of different foods each day can provide comprehensive health benefits and improve overall health.
Carotenoids are found in pumpkins, tomatoes, carrots, and bell peppers, giving orange, red, and yellow plant foods their bright coloring. These colorful antioxidants support eye health and may reduce the risk of cancer. Flavonoids are found in citrus fruits, green tea, berries, apples, onions, and cocoa, known for reducing blood pressure and cholesterol. Glucosinolates, found in cruciferous vegetables like broccoli and kale, are excellent detoxifiers and protect against inflammatory diseases.
Phytoestrogens, found in flaxseed, tofu, barley, and edamame, can balance hormone levels, particularly beneficial for women by helping regulate cycles throughout their lifespan. Phytosterols, found in nuts, seeds, and legumes, work to lower unhealthy cholesterol levels, benefiting heart health. A study showed that consuming 2 grams of phytosterols per day can potentially lower LDL cholesterol levels by up to 10%. Polyphenols, found in dark chocolate, berries, pears, grapes, and red wine, are powerful antioxidants that reduce inflammation, protect against free-radical damage, and support brain health, helping prevent neurodegenerative diseases.
