Phytonutrients: Benefits, Types, Foods, Examples, FAQs and More

Phytonutrients are nutrients found in plants that develop to protect the plant from damaging environments.

Also called phytochemicals, phytonutrients are natural plant compounds found in colorful fruits, vegetables, herbs, spices, legumes, nuts, seeds, whole grains, tea and coffee. They are not considered essential nutrients in the same way vitamins and minerals are, but research suggests they help support antioxidant defenses, immune function, cardiovascular health, healthy inflammatory responses, gut health, eye health and cellular protection.

Common examples of phytonutrients include flavonoids, carotenoids, anthocyanins, polyphenols, lignans, glucosinolates, isothiocyanates, resveratrol, lycopene, lutein and zeaxanthin.

Plants are exposed to excess ultraviolet radiation, predator pests, toxins and pollution, resulting in the generation of dangerous free radicals within their cells. These free radicals can then bind and damage proteins, cell membranes and DNA of the plant.

Fortunately, phytonutrients simultaneously develop to shield the plant from such damage as well as provide its color, flavor and smell.

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What do phytonutrients do for the body? They protect us in much the same way that they do plants.

Since we are exposed to radiation and various environmental elements, such as ultraviolet light, we need phytonutrients to fight free radical damage.

How do we get them? By “eating the rainbow,” meaning including lots of different vegetables, fruits, herbs and other antioxidant foods in our diets.

What are phytonutrients?

Phytonutrients are plant compounds that help give plant foods their color, aroma and flavor. They also help protect plants from environmental stressors, and when eaten as part of a balanced diet, they may help support human health in several ways.

The best way to get more phytonutrients is to eat a wide variety of colorful plant foods, especially vegetables, fruits, herbs, spices, legumes, nuts, seeds, whole grains, tea and coffee. Different plant colors often signal different types of phytonutrients, which is why “eating the rainbow” is one of the simplest ways to increase your intake.

There is no official recommended daily intake for phytonutrients, but major health organizations commonly recommend eating a variety of fruits and vegetables daily. The American Heart Association recommends filling your plate with a range of colorful fruits and vegetables to help get a broader mix of nutrients.

The prefix phyto is of Greek origin and means “plant.” It’s used because phytonutrients are obtained only from plants, which have been cultivated and used to prevent and treat various human diseases for centuries.

The terms phytonutrients and phytochemicals are often used interchangeably. Many are also antioxidants, so you’ll hear them go by this name too.

In simple terms, “phytonutrient” means plant nutrient, while “phytochemical” means plant chemical. In nutrition, the two terms usually refer to the same broad group of beneficial compounds naturally found in plant foods.

Some phytonutrients act as antioxidants, but not all of them work the same way. Many also influence cell signaling, enzyme activity, detoxification pathways, inflammatory responses, gut bacteria and blood vessel function.

The American Cancer Society defines phytonutrients (or phytochemicals) as: “Phytonutrients are compounds in plant-based foods that are thought to decrease the risk of chronic diseases, like cancer. Phytonutrients are found in plants such as fruits and vegetables, or things made from plants, like tofu or tea. It is best to get them by eating food rather than taking supplements or pills.”

Why do we need phytonutrients?

They support our immune systems and normal cellular activity, while also defending against harmful effects of free radicals. For example, they can make cells less susceptible to becoming cancerous and stop damage from being done to the brain, heart and other major organs.

Phytonutrients are actually the basis for more than 40 percent of medications today, including those used to treat pulmonary and heart diseases, diabetes, obesity, and certain types of cancer. They are also found in herbs and spices, as well as medicinal plants that have played a significant role in ancient history in promoting well-being.

Health benefits

What are the benefits of phytochemicals? Here are some of the reasons why antioxidant-rich foods are essential to include in a balanced, longevity-promoting diet.

1. Healthier blood pressure and increased vessel dilation

According to a study published in the New England Journal of Medicine, a diet rich in phytonutrients from fruits and vegetables, along with low-fat dairy foods and reduced saturated fat, can substantially lower blood pressure. The authors concluded that such a diet offers an additional nutritional approach to preventing and treating hypertension, which is a major risk factor for heart disease.

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Phytonutrients such as lycopene, found in tomatoes, can help protect against heart disease. The same goes for phytonutrients found in dark cacao, called flavonoids, which can help prevent heart damage caused by aging and environmental toxins.

There are even phenolic compounds in whole grains, such as wild rice and buckwheat, that have been shown to defend against cardiovascular disease and type 2 diabetes.

2. Improved vision and skin health

The health benefits of blueberries, strawberries and red wine include providing the phytochemical group called anthocyanins, which are believed to help improve vision and protect eye health.

The National Center for Biotechnology Information reported that visual acuity can be markedly improved through eating certain foods with dark pigments. Their enhancement of night vision and overall vision has been particularly well-documented.

Black currants, for example, have resulted in significantly improved night vision adaptation in human subjects, and similar benefits were gained after consuming bilberries.

Because kale benefits include providing carotenoids, kale can produce a healthy, rosy glow to the skin. Kale and collard greens can help naturally treat glaucoma due to their lutein and zeaxanthin content as well.

A diet rich in phytonutrients, such as tocopherols, bioflavonoids, lycopene and lutein, is thought to protect against sun damage and potentially help decrease one’s risk for skin cancer.

3. Decreased inflammation and enhanced immune support

Proanthocyanidins and flavan-3-ols are phytochemicals that can help decrease disease-causing inflammation. They are found in foods such as red wine, grape juice extracts, cranberries and cocoa.

Studies have shown that these foods play a role in cancer prevention and help fight diabetes, Alzheimer’s, Parkinson’s disease, stroke and more. One way they do this is by lowering inflammatory responses.

Many phytonutrient-rich foods, such as those that contain carotenoids, lycopene and bioflavonoids, have been shown to protect against cancer, including colon, prostate and breast cancer.

For instance, broccoli contains sulforaphane and is associated with lowered breast cancer risk and improved survival rates. It can also decrease metastatic potential of lung cancer and can induce the liver’s detoxifying enzyme system.

Some phytonutrients also possess antibacterial or antiviral properties that help fight certain infections and viruses.

4. Decreased LDL cholesterol

Named sulfides and thiols, these phytochemicals help decrease LDL cholesterol, which can build up in the arteries and increase risk of heart disease. These protective compounds can be found in aromatic veggies and herbs, such as nutrition-rich onions, leeks, garlic and olives.

That’s not all. A whole host of phytochemicals have been found to help lower cholesterol levels.

Cruciferous vegetables are also beneficial for maintaining normal cholesterol levels since they’re high in carotenoids, isothiocyanates, lignans and flavonoids. Plus, they’re rich in fiber and low in calories, a combination that can defend against obesity.

5. Prevent cell damage

One of the largest classes of phytochemicals is terpenes, which include carotenoids. Carotenoids neutralize free radicals through a variety of foods, like nutrition-loaded tomatoes, carrots, sweet potatoes, green and white teas, and other brightly colored fruits and vegetables.

These foods help prevent cell damage and also enhance cellular communications. Additionally, they play a role in repairing DNA damage and in gene expressions, and they defend our bodies from effects of toxins, carcinogens and even too much UV light exposure.

6. Assist in gut/digestive functions

Phytonutrients promote the growth of beneficial gut bacteria to enhance digestion and help regulate gut microbiota. As a result, they can help treat inflammatory bowel disease.

Seeds such as flaxseeds provide lignans as well, which are essential to gut flora and can help fight leaky gut syndrome and autoimmune disease.

Types of phytonutrients chart

There are thousands of known phytonutrients, but most fall into a handful of major categories. The chart below highlights the most common types of phytonutrients, examples of each, their best food sources and their potential health benefits.

Types of phytochemicals

What are examples of phytochemicals? According to the National Institutes of Health and U.S. Department of Agriculture, types of phytonutrients include:

• Flavonoids
• Terpenes
• Carotenoids, such as beta-carotene, beta-cryptoxanthin, lycopene, lutein and zeaxanthin
• Anthocyanins
• Flavones and isoflavones
• Catechins
• Isothiocyanates
• Organosulfures and allyl sulfides
• Polyphenols
• Lignans and plant sterols
• Ellagic acid
• Phytoestrogens
• Glucosinolates
• Ferulic acid
• Apigenin
• Allicin

Studies show that plants can contain more than 100,000 phytonutrients, one of the reasons nine servings of fruits and vegetables a day are recommended.

Consuming a diet filled with variety can boost the effectiveness of phytonutrients because different plants and vegetables contain different types. When combined, they can have a more positive, synergistic effect.

There are three broad classes of phytonutrients:

1. Phytochemicals: Phytochemicals are a large group of plant-derived compounds hypothesized to be responsible for much of the disease protection conferred from diets high in fruits, vegetables, beans, cereals, and plant-based beverages such as tea and wine.
2. Medicinal plants: These include well-known medicines, such as benefit-rich aloe vera that helps heal wounds, and arnica oil, which works as an anti-inflammatory. Moringa is loaded with phytochemicals, protein, calcium, beta-carotene, vitamin C and potassium.
3. Herbs and spices: The difference between herbs and spices is important. Herbs are fresh from the plant, and spices have been dried from the leaves of the plant. There are numerous herbs and spices that have therapeutic properties, such as dandelion tea that acts as a natural diuretic, black pepper (piper nigrum) that is used as a stimulant for the central nervous system and cardamom (elettaria cardamomum) that contains anti-obesity properties.

Foods and how to add to diet

On average, plant foods have about 64 times more antioxidants than animal foods. It’s best to source the plants from organic farms to avoid pesticides and maximize nutrient content.

To further maximize nutrition, eat raw fruits and vegetables. (Ease in to this as too much raw food can cause digestive discomfort at first.)

While studies are still in process to understand just how much we should consume, the American Cancer Society and the American Heart Association recommend consuming a diet filled with a variety of fruits and vegetables to ensure adequate amounts of much-needed phytonutrients.

They also recommend getting these phytonutrients from foods instead of through supplements.

How many phytonutrients do you need per day?

There is no official daily value for phytonutrients. Instead of tracking a specific number of milligrams, the better goal is to eat several different plant foods each day.

A practical target is to include at least one colorful fruit or vegetable at most meals, add herbs and spices often, and rotate your choices throughout the week.

For example, a phytonutrient-rich day might include berries at breakfast, leafy greens at lunch, carrots or peppers as a snack, cruciferous vegetables at dinner, and green tea, coffee, herbs or spices during the day.

Which foods are high in phytonutrients?

The foods highest in phytonutrients are usually deeply colored or strongly flavored plant foods. Top phytonutrient foods include berries, leafy greens, cruciferous vegetables, tomatoes, carrots, sweet potatoes, citrus fruits, pomegranates, herbs, spices, garlic, onions, legumes, nuts, seeds, green tea, black tea, coffee, cocoa and 100 percent whole grains.

Different fruits and vegetables contain different phytonutrients, so variety is the best strategy.

Some of the richest sources to eat regularly include:

• Kale, collard greens, spinach, watercress, dandelion greens and other leafy greens
• All types of onions
• Garlic
• Broccoli, Brussels sprouts, cauliflower and other cruciferous veggies
• Flaxseeds, sunflower seeds, pumpkin seeds, walnuts, almonds and other nuts/seeds
• Beets
• Red bell peppers
• Herbs, such as peppermint, basil, cilantro, rosemary and cloves
• Pomegranate seeds
• Dark chocolate
• Blackberries, blueberries, raspberries, cranberries, gooseberries, açaí and other berries
• All types of teas, such as green, black, white, herbal and yerba mate teas
• Coffee
• Carrots, squash, yams and sweet potatoes
• Tomato and tomato juice
• Peaches, mangos, melons, citrus fruits and other fruits
• Legumes, such as dried beans, peas and lentils
• 100% whole grains, such as oats, wheat berries, brown rice, wild rice, quinoa, barley and organic corn

Other medicinal plants, which are used in supplement form on the skin, that are high in phytonutrients include:

• Aloe vera
• Arnica
• Arrowroot
• Milk thistle
• Clove
• Dandelion
• Ginkgo biloba
• Ginseng
• Lavender
• Peppermint
• St. John’s wort
• Witch hazel

Phytonutrients by color

• Red plant foods, such as tomatoes, watermelon, red peppers, strawberries and pomegranates, provide phytonutrients such as lycopene, anthocyanins and ellagic acid.
• Orange and yellow plant foods, such as carrots, sweet potatoes, pumpkin, squash, oranges, mangoes and bell peppers, provide carotenoids such as beta-carotene, beta-cryptoxanthin, lutein and zeaxanthin.
• Green plant foods, such as spinach, kale, collard greens, broccoli, Brussels sprouts, parsley and watercress, provide chlorophyll, carotenoids, glucosinolates, isothiocyanates, lutein and zeaxanthin.
• Blue and purple plant foods, such as blueberries, blackberries, purple grapes, eggplant, purple cabbage and plums, provide anthocyanins, resveratrol and other polyphenols.
• White and brown plant foods, such as garlic, onions, leeks, mushrooms, cauliflower, oats, beans, nuts, seeds, tea, coffee and cocoa, provide compounds such as allicin, quercetin, lignans and other polyphenols.

Recipes

Keep in mind that cooking reduces the antioxidant content, especially through boiling and pressure cooking.

Instead, lightly steamed is a good choice. Because phytonutrients are filled with antioxidants, stool size often increases, which has been associated with a lower cancer risk and reduced inflammation.

Here are a few recipes high in phytonutrients:

• Raw veggie salad
• Baked vegetable fries
• Roasted beet salad

Risks and side effects

Phytonutrient supplements are not the best way to obtain the same compounds found in whole foods.

Phytonutrients work best when combined instead of separately as supplements. This is most easily done by eating a variety of foods on a regular basis, as many supplements only provide a portion of the phytochemicals.

That does not mean every phytonutrient supplement is automatically unsafe or useless, but supplements should not replace a varied diet. Whole foods provide fiber, vitamins, minerals and many different phytonutrients that work together. Supplements usually isolate only one compound or a small group of compounds, which may not have the same effect as eating the whole food.

People who are pregnant, nursing, taking medication or managing a medical condition should speak with a healthcare professional before using concentrated phytonutrient supplements, especially high-dose extracts, such as green tea extract, resveratrol, curcumin, quercetin or sulforaphane supplements.

Some may experience side effects, such as an allergic reaction, when taking phytonutrient supplements. It is recommended that those with already existing medical problems take extra precautions if choosing to introduce phytonutrients by way of supplements.

If you choose to eat a diet higher in fiber content than usual, consider taking it slowly so your body has time to adjust, especially if you choose to eat raw, cruciferous and high-fiber plants, such as kale, broccoli, cauliflower and Brussels sprouts.

Frequently asked questions

What are phytonutrients in simple terms?

Phytonutrients are natural compounds found in plant foods. They help protect plants and may also help support human health when eaten through fruits, vegetables, herbs, spices, legumes, nuts, seeds, whole grains, tea and coffee.

What foods have the most phytonutrients?

Foods especially rich in phytonutrients include berries, leafy greens, cruciferous vegetables, tomatoes, carrots, sweet potatoes, citrus fruits, garlic, onions, herbs, spices, legumes, nuts, seeds, tea, coffee and cocoa.

Are phytonutrients the same as antioxidants?

Some phytonutrients act as antioxidants, but the terms are not identical. Antioxidants help fight free radical damage, while phytonutrients are a broader category of plant compounds that may also support immune function, cell signaling, gut health, blood vessel function and healthy inflammatory responses.

Are phytonutrients vitamins?

No. Phytonutrients are not vitamins, and they do not have official daily values the way vitamins and minerals do. However, many phytonutrient-rich foods also provide vitamins, minerals and fiber.

What is the difference between phytonutrients and phytochemicals?

The terms are often used interchangeably. “Phytonutrients” emphasizes their nutritional role, while “phytochemicals” refers to plant chemicals. Both generally describe beneficial compounds naturally found in plant foods.

How do you increase phytonutrients?

The easiest way to increase phytonutrients is to eat more colorful plant foods. Add berries, leafy greens, cruciferous vegetables, herbs, spices, garlic, onions, legumes, nuts, seeds, whole grains, tea or coffee to your daily routine.

Can you get phytonutrients from meat or dairy?

Phytonutrients come from plants, so the richest sources are plant foods. Meat, dairy and eggs are not considered primary sources of phytonutrients.

Conclusion

• Phytonutrients are compounds found in vegetables, fruits, herbs, whole grains, nuts, seeds and legumes that protect cells from damage.
• They’re needed to support the immune system, for cancer prevention, and for protecting against heart disease, stroke, neurological conditions and more.
• Phytonutrients are also called phytochemicals, and common examples include flavonoids, carotenoids, polyphenols, anthocyanins, lignans, glucosinolates, isothiocyanates, lycopene, lutein, zeaxanthin and resveratrol.
• The best phytonutrient foods are colorful, whole plant foods, including berries, leafy greens, cruciferous vegetables, tomatoes, carrots, sweet potatoes, citrus fruits, herbs, spices, garlic, onions, legumes, nuts, seeds, whole grains, tea, coffee and cocoa.
• There is no official daily requirement for phytonutrients, so the most practical approach is to eat a variety of plant colors and food groups throughout the week.