Home Page

E-mail this page   Printable View

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

Previous:
<< Phytochemical Feast