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Where Are Phytochemicals Found?

The best way to fill your plate with phytochemicals is to consume plants in their whole food form. Creating a daily menu with foods of many different colors is a simple way to make sure that you are getting sufficient amounts. Scientists have found that phytochemicals work in concert with each other. This is why phytochemicals should be consumed as whole plant foods rather than from supplements.

The following table lists the major color groups, some of the foods in those groups, and a few of the associated phytochemicals and their benefits:

Colors	Foods	Phytochemicals	Benefits
Blue/Purple	Fruits: Blackberries Blueberries Black currants Dried plums Elderberries Purple figs Purple grapes Plums Vegetables: Raisins Purple asparagus Purple cabbage Purple carrots Eggplant Purple Belgian endive Purple peppers Potatoes (purple flesh) Black beans	Anthocyanins Phenolics	Antioxidant Anti–aging Improved urinary tract health Improved memory function Reduced risk of some cancers
Green	Fruits: Avocados Green apples Green grapes Honeydew Kiwifruit Limes Green pears Vegetables: Artichokes Arugula Asparagus Broccoflower Broccoli Broccoli rabe Brussels sprouts Chinese cabbage Green beans Green cabbage Celery Chayote squash Cucumbers Endive Leafy greens Leeks Lettuce Green onion Okra Peas Green pepper Snow Peas Sugar snap peas Spinach Watercress Zucchini Legumes: Green split peas Green lentils Lima beans	Lutein Indoles Sulforaphane Carotenoids Isoflavones	Antioxidant Reduced risk of some cancers Vision health
White	Fruits: Bananas Brown pears Dates White nectarines White peaches Vegetables: Cauliflower Garlic Ginger Jerusalem artichoke Jícama Kohlrabi Mushrooms Onions Parsnips Potatoes Shallots Turnips White corn Legumes: Soybeans Lentils Whole grain seeds and nuts: Rye Barley Flaxseed Pecans	Allicin Lignans Isothiocyanates Isoflavones Phytates	Maintenance of healthy cholesterol levels Heart health Reduced risk of some cancers Inhibited tumor growth
Yellow/Orange	Fruits: Yellow apples Apricots Cantaloupe Cape gooseberries Yellow figs Grapefruit Golden kiwifruit Lemon Mangoes Nectarines Oranges Papayas Peaches Yellow pears Persimmons Pineapples Tangerines Yellow watermelon Vegetables: Yellow beets Butternut squash Carrots Yellow peppers Yellow potatoes Pumpkin Rutabagas Yellow summer squash Sweet corn Sweet potatoes Yellow tomatoes Yellow winter squash	Carotenoids Bioflavonoids	Antioxidant Heart health Vision health Immune system function Reduced risk of some cancers
Red	Fruits: Red apples Blood oranges Cherries Cranberries Red grapes Pink/Red grapefruit Red pears Pomegranates Raspberries Strawberries Watermelon Vegetables: Beets Red peppers Radishes Radicchio Red onions Red potatoes Rhubarb Tomatoes Legumes: Red Beans Kidney Beans	Anthocyanins Lycopene	Improved memory function Heart health Urinary tract health Reduced risk of some cancers

Source: http://www.5aday.com/index.php

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