Phytochemicals are natural compounds found in plants that have health- promoting properties. They are abundant in a variety of plant-based foods including:
- Fresh fruits such as berries, apples, oranges, strawberries, cranberries, grapes, and tomatoes
- Vegetables including broccoli, kale, Brussels sprouts, cabbage, carrots, spinach, beets, artichokes, and onions
- Whole grains such as oats, barley, rye, and wheat bran
- Nuts and seeds like almonds, cashews, peanuts, sesame seeds, flax seeds, sunflower seeds, and pumpkin seeds
- Legumes including soybeans, chickpeas, beans, and lentils
- Herbs and spices such as garlic, basil, thyme, oregano, peppermint, and green tea
These phytochemicals include flavonoids (e.g., quercetin in apples and onions), carotenoids (e.g., beta-carotene in carrots, lycopene in tomatoes), glucosinolates (in cruciferous vegetables like broccoli), and many others. They exhibit antioxidant, anti-inflammatory, detoxifying, and anticancer activities among other health benefits. Phytochemicals play a role in reducing the risk of chronic diseases such as cancer, cardiovascular disease, diabetes, and support immune health. Eating a diverse, colorful diet rich in fruits, vegetables, whole grains, nuts, seeds, and legumes ensures a broad intake of these beneficial compounds. This variety and synergy of phytochemicals contribute to their health-promoting effects.