Following this advice and eating a variety of colorful plant-based foods is a great way to benefit from substances called phytochemicals, in addition to a variety of nutrients such as vitamins, minerals and fiber. Phytochemicals are compounds in plants.

These substances are found in plant-based foods such as fruits, vegetables, whole grains, nuts, seeds and legumes.

They give plants their color, flavor and aroma. Much of the current evidence on the benefits of phytochemicals has come from observing people who eat mainly plant-based diets. These people have been shown to have significantly lower rates of certain types of cancers and heart disease.

Eating a diet that is mostly plant-based is recommended by the American Institute for Cancer Research. Absorption and DNA protective effects of flavonoid glycosides from an onion meal. Eur J Nutr. Dragsted LO, Strube M, Larsen JC. Cancer-protective factors in fruits and vegetables: biochemical and biological background.

Pharmacol Toxicol. Article PubMed Google Scholar. Waladkhani AR, Clemens MR. Effect of dietary phytochemicals on cancer development. Int J Mol Med. Hertog MGL, Feskens EJM, Hollman PCH, Katan MB, Kromhout D.

Dietary antioxidant flavonoids and risk of coronary heart disease: The Zutphen Elderly Study. Hertog MGL, Kromhout D, Aravanis C, et al. Flavonoid intake and long-term risk of coronary heart disease and cancer in the Seven Countries Study.

Arch Intern Med. Knekt P, Jarvinen R, Reunanen A, Maatela J. Flavonoid intake and coronary mortality in Finland: a cohort study. Br Med J. Arai Y, Watanabe S, Kimira M, Shimoi K, Mochizuki R, Kinae N. Dietary intakes of flavonols, flavones and isoflavones by Japanese women and the inverse correlation between quercetin intake and plasma LDL cholesterol concentration.

Joshipura KJ, Hu FB, Manson JE, et al. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med. Liu S, Manson JE, Lee I-M, et al. Bazzano LA, He J, Ogden LG, et al. Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study.

Berliner J, Leitinger N, Watson A, Huber J, Fogelman A, Navab M. Oxidized lipids in atherogenesisi: formation, destruction and action. Thromb Haemost. Witztum JL, Berliner JA. Oxidized phospholipids and isoprostanes in atherosclerosis. Curr Opin Lipidol.

Sanchez-Moreno C, Jimenez-Escrig A, Saura-Calixto F. Study of low-density lipoprotein oxidizability indexes to measure the antioxidant activity of dietary polyphenols. Ridker PM, Rifai N, Rose L, Buring JE, Cook NR.

Comparison of C-reactive protein and low-density lipoprotein cholesterol levels in the prediction of first cardiovascular events. N Engl J Med. Libby P, Ridker PM, Maseri A. Inflammation and atherosclerosis.

Brighenti F, Valtuena S, Pellegrini N, et al. Total antioxidant capacity of the diet is inversely and independently related to plasma concentration of high-sensitivity C-reactive protein in adult Italian subjects.

Br J Nutr. Esmaillzadeh A, Kimiagar M, Mehrabi Y, Azadbakht L, Hu FB, Willett WC. Fruit and vegetable intakes, C-reactive protein, and the metabolic syndrome. Ommen GS, Goodman GE, Thomquist MD, Barnes J, Cullen MR. Effects of a combination of β-carotene and vitamin A on lung cancer and cardiovascular disease.

Stephens NG, Parsons A, Schofield PM, Kelly F, Cheeseman K, Mitchinson MJ. Randomized controlled trial of vitamin E in patients with coronary disease: Cambridge Heart Antioxidant Study CHAOS. Yusuf S, Dagenais G, Pogue J, Bosch J, Sleight P.

Vitamin E supplementation and cardiovascular events in high-risk patients. The Heart Outcomes Prevention Evaluation Study Investigators. Hennekens CH, Buring JE, Manson JE, Stampfer M, Rosner B. Lack of effect of long- term supplementation with β-carotene on the incidence of malignant neoplasms and cardiovascular disease.

Greenberg ER, Baron JA, Stuckel TA, Stevens MM, Mandel JS. A clinical trial of β-carotene to prevent basal cell and squamous cell cancers of the skin. The α-Tocopherol, β-Carotene Cancer Prevention Study Group. The effect of vitamin E and β-carotene on the incidence of lung cancer and other cancers in male smokers.

The HOPE Investigators. GISSI-Prevenzione Investigators. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione Trial. Blot WJ, Li JY, Taylor PR, et al. Salonen JT, Nyyssonen K, Salonen R, et al. Antioxidant supplementation in artherosclerosis prevention ASAP study: a randomized trial of the effect of vitamins E and C on 3-year progression of carotid atherosclerosis.

J Intern Med. Lippman SM, Klein EA, Goodman PJ, et al. Effects of selenium and vitamin E on risk of prostate cancer and other cancers: the Selenium and Vitamin E Cancer Prevention Trial SELECT. Eberhardt MV, Lee CY, Liu RH. Antioxidant activity of fresh apples.

Liu RH, Liu J, Chen B. Apples prevent mammary tumors in rats. Yang J, Liu RH. Synergistic effect of apple extracts and quercetin 3-β-D-glucoside combination on antiproliferative activity in MCF-7 human breast cancer cells in vitro.

He XJ, Liu RH. Phytochemicals of apple peels: isolation, structure elucidation, and their antiproliferative and antioxidant activities.

Temple NJ, Gladwin KK. Fruits, vegetables, and the prevention of cancer: research challenges. Download references. Department of Food Science, Cornell University, A Stocking Hall, Ithaca, NY, , USA. You can also search for this author in PubMed Google Scholar.

Correspondence to Rui Hai Liu MD, PhD. Centre for Science, Athabasca University, Athabasca, T9S 3A3, Alberta, Canada. Department of Biology, Winona State University, Winona, , Minnesota, USA.

School of Public Health, Division of Epidemiology and Community H, University of Minnesota, South Second St. Reprints and permissions. Liu, R. Health Benefits of Phytochemicals in Whole Foods. In: Temple, N. Emergency Department.

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Media Type:. E-Book EPUB. E-Book PDF. Edition: 2nd edition Details: pages, 33 ill. Media Type: Book Available immediately. Add to Cart. Description Now in a completely updated second edition, An Evidence-based Approach to Dietary Phytochemicals and Other Dietary Factors i… More More about the product.

Close menu Product information An Evidence-based Approach to Phytochemicals and Other Dietary Factors. Special features: All chapters revised and updated, with new sections on choline, coenzyme Q10, L-Carnitine, lipoic acid, and other dietary factors Logically structured for quick access to information: begins with the evidence-based benefits of fruits and vegetables, legumes, nuts, whole grains, coffee, and tea; and goes on to the scientific and clinical data on individual dietary phytochemicals and classes of phytochemicals, including carotenoids, flavonoids, fiber, and more Summaries at the end of each chapter for rapid review Peer-reviewed by experts in the field, ensuring that all material is accurate and up-to-date The well-constructed appendix includes not only a quick reference to diseases and foods and where to find them in the book, but also useful tables on phytochemical-drug interactions, phytochemical-nutrient interactions, and phytochemical-rich foods; a summary of the glycemic index of dietary carbohydrates; and a comprehensive glossary of terms.

Sun J, Chu Y-F, Wu X, Liu RH. Antioxidant and antiproliferative activities of fruits. J Agric Food Chem. Chu Y-F, Sun J, Wu X, Liu RH. Antioxidant and antiproliferative activities of vegetables. Hollman PCH, Arts ICW. Flavonols, flavones and flavanols—nature, occurrence and dietary burden.

J Sci Food Agric. Hollman PCH, Katan MB. Dietary flavonoids: intake, health effects and bioavailability. Food Chem Toxicol. Kuhnau J. The flavonoids.

A class of semi-essential food components: their role in human nutrition. World Rev Nutr Diet. Hertog MGL, Hollman PCH, Katan MB, Kromhout D.

Intake of potentially anticarcinogenic flavonoids and their determinants in adults in The Netherlands. Nutr Cancer. Adom KK, Liu RH. Antioxidant activity of grains. Dewanto V, Wu X, Liu RH. Processed sweet corn has higher antioxidant activity.

Britton G. Structure and properties of carotenoids in relation to function. FASEB J. Ames BN, Shigenaga MK, Gold LS. DNA lesions, inducible DNA repair, and cell division: the three key factors in mutagenesis and carcinogenesis.

Wang H, Cao GH, Prior RL. Total antioxidant capacity of fruits. Vinson JA, Hao Y, Su X, Zubik L, Bose P. Phenol antioxidant quantity and quality in foods: fruits. Adom KK, Sorrells ME, Liu RH. Phytochemicals and antioxidant activity of wheat varieties.

Block G, Patterson B, Subar A. Fruit, vegetables, and cancer prevention: a review of the epidemiological evidence. Knekt P, Jarvinen R, Seppanen R, et al. Dietary flavonoids and the risk of lung cancer and other malignant neoplasms.

Am J Epidemiol. Le Marchand L, Murphy SP, Hankin JH, Wilkens LR, Kolonel LN. Intake of flavonoids and lung cancer.

Boyle SP, Dobson VL, Duthie SJ, Kyle JAM, Collins AR. Absorption and DNA protective effects of flavonoid glycosides from an onion meal. Eur J Nutr. Dragsted LO, Strube M, Larsen JC. Cancer-protective factors in fruits and vegetables: biochemical and biological background.

Pharmacol Toxicol. Article PubMed Google Scholar. Waladkhani AR, Clemens MR. Effect of dietary phytochemicals on cancer development.

Int J Mol Med. Hertog MGL, Feskens EJM, Hollman PCH, Katan MB, Kromhout D. Dietary antioxidant flavonoids and risk of coronary heart disease: The Zutphen Elderly Study. Hertog MGL, Kromhout D, Aravanis C, et al.

Flavonoid intake and long-term risk of coronary heart disease and cancer in the Seven Countries Study. Arch Intern Med. Knekt P, Jarvinen R, Reunanen A, Maatela J. Flavonoid intake and coronary mortality in Finland: a cohort study.

Br Med J. Arai Y, Watanabe S, Kimira M, Shimoi K, Mochizuki R, Kinae N. Dietary intakes of flavonols, flavones and isoflavones by Japanese women and the inverse correlation between quercetin intake and plasma LDL cholesterol concentration.

Joshipura KJ, Hu FB, Manson JE, et al. The effect of fruit and vegetable intake on risk for coronary heart disease. Ann Intern Med. Liu S, Manson JE, Lee I-M, et al. Bazzano LA, He J, Ogden LG, et al.

Fruit and vegetable intake and risk of cardiovascular disease in US adults: the first National Health and Nutrition Examination Survey Epidemiologic Follow-up Study. Berliner J, Leitinger N, Watson A, Huber J, Fogelman A, Navab M.

Oxidized lipids in atherogenesisi: formation, destruction and action. Thromb Haemost. Witztum JL, Berliner JA. Oxidized phospholipids and isoprostanes in atherosclerosis.

Curr Opin Lipidol. Sanchez-Moreno C, Jimenez-Escrig A, Saura-Calixto F. Study of low-density lipoprotein oxidizability indexes to measure the antioxidant activity of dietary polyphenols. Ridker PM, Rifai N, Rose L, Buring JE, Cook NR. Comparison of C-reactive protein and low-density lipoprotein cholesterol levels in the prediction of first cardiovascular events.

N Engl J Med. Libby P, Ridker PM, Maseri A. Inflammation and atherosclerosis. Brighenti F, Valtuena S, Pellegrini N, et al. Total antioxidant capacity of the diet is inversely and independently related to plasma concentration of high-sensitivity C-reactive protein in adult Italian subjects.

Br J Nutr. Esmaillzadeh A, Kimiagar M, Mehrabi Y, Azadbakht L, Hu FB, Willett WC. Fruit and vegetable intakes, C-reactive protein, and the metabolic syndrome.

Ommen GS, Goodman GE, Thomquist MD, Barnes J, Cullen MR. Effects of a combination of β-carotene and vitamin A on lung cancer and cardiovascular disease. The University of California prohibits discrimination or harassment of any person on the basis of race, color, national origin, religion, sex, gender identity, pregnancy including childbirth, and medical conditions related to pregnancy or childbirth , physical or mental disability, medical condition cancer-related or genetic characteristics , ancestry, marital status, age, sexual orientation, citizenship, or service in the uniformed services as defined by the Uniformed Services Employment and Reemployment Rights Act of service in the uniformed services includes membership, application for membership, performance of service, application for service, or obligation for service in the uniformed services in any of its programs or activities.

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Thiede, BS, Sheri Zidenberg-Cherr, PhD, Center for Nutrition in Schools, Department of Nutrition, University of California, Davis, What are phytochemicals?

What are the various types of phytochemicals? What are flavonoids and why are they of particular interest?

What are some examples of flavonoids and their food sources? Class Example Common Food Source Flavonol Quercetin Citrus fruits, apple, onions Flavanol Catechin Chocolate, tea, coffee Isoflavone Genistein Lupin, fava beans, soybeans Flavonone Hesperetin Citrus fruits: oranges, lemons, grapefruit Anthocyanidin Cyanidin Berries.

Possible Benefits: Increased in Natural Killer NK cells, decrease in aortic systolic blood pressures, reduction in the distolic blood pressures and arterial stiffness Possible Benefits: Increased endothelial function, decreased LDL oxidation, and reduction in blood pressure Found in: Tomatoes and tomato products, carrots, sweet potatoes, and various fruits and vegetables.

Possible Benefits: Inhibits vasopressor activity through suppression of Reactive Oxygen Species ROS to reduce CVD risk Possible Benefits: Protection against some cancers, protection against neurodegeneration and CVD risk These substances are found in plant-based foods such as fruits, vegetables, whole grains, nuts, seeds and legumes.

They give plants their color, flavor and aroma. Much of the current evidence on the benefits of phytochemicals has come from observing people who eat mainly plant-based diets.

These people have been shown to have significantly lower rates of certain types of cancers and heart disease. Eating a diet that is mostly plant-based is recommended by the American Institute for Cancer Research.

Although currently there is no conclusive evidence that any one specific phytochemical is guaranteed to reduce cancer risk or help eliminate cancer if you have it, promising evidence indicates that phytochemicals may have the potential to:.

Each plant food has many different phytochemicals; there are more than phytochemicals in a carrot alone!

Liu RH, Liu J, Chen B. Apples prevent mammary tumors in rats. Yang J, Liu RH. Synergistic effect of apple extracts and quercetin 3-β-D-glucoside combination on antiproliferative activity in MCF-7 human breast cancer cells in vitro.

He XJ, Liu RH. Phytochemicals of apple peels: isolation, structure elucidation, and their antiproliferative and antioxidant activities. Temple NJ, Gladwin KK. Fruits, vegetables, and the prevention of cancer: research challenges.

Download references. Department of Food Science, Cornell University, A Stocking Hall, Ithaca, NY, , USA. You can also search for this author in PubMed Google Scholar. Correspondence to Rui Hai Liu MD, PhD. Centre for Science, Athabasca University, Athabasca, T9S 3A3, Alberta, Canada.

Department of Biology, Winona State University, Winona, , Minnesota, USA. School of Public Health, Division of Epidemiology and Community H, University of Minnesota, South Second St.

Reprints and permissions. Liu, R. Health Benefits of Phytochemicals in Whole Foods. In: Temple, N. eds Nutritional Health. Nutrition and Health. Humana Press, Totowa, NJ. Published : 12 June Publisher Name : Humana Press, Totowa, NJ.

Print ISBN : Online ISBN : eBook Packages : Medicine Medicine R0. Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative.

Policies and ethics. Skip to main content. Abstract Cardiovascular disease CVD and cancer remain as the top two leading causes of death in the United States and industrialized countries. Keywords Phytochemicals Antioxidants Cardiovascular disease Cancer Fruit Vegetables Whole grains Dietary supplements.

Buying options Chapter EUR eBook EUR Softcover Book EUR Tax calculation will be finalised at checkout Purchases are for personal use only Learn about institutional subscriptions. References Temple NJ. Article CAS Google Scholar Willet WC. Article Google Scholar Willett WC.

Article PubMed CAS Google Scholar Doll R, Peto R. Google Scholar Willet WC. Google Scholar National Academy of Sciences. Google Scholar USDA. PubMed CAS Google Scholar Liu RH. PubMed CAS Google Scholar Ames BN, Gold LS. Article PubMed CAS Google Scholar Liu RH, Hotchkiss JH. Article PubMed CAS Google Scholar Sun J, Chu Y-F, Wu X, Liu RH.

Article PubMed CAS Google Scholar Chu Y-F, Sun J, Wu X, Liu RH. Article PubMed CAS Google Scholar Hollman PCH, Arts ICW. Article CAS Google Scholar Hollman PCH, Katan MB.

Article PubMed CAS Google Scholar Kuhnau J. PubMed CAS Google Scholar Hertog MGL, Hollman PCH, Katan MB, Kromhout D. Article PubMed CAS Google Scholar Adom KK, Liu RH. Article PubMed CAS Google Scholar Dewanto V, Wu X, Liu RH.

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Article CAS Google Scholar Vinson JA, Hao Y, Su X, Zubik L, Bose P. Article PubMed CAS Google Scholar Adom KK, Sorrells ME, Liu RH. Article PubMed CAS Google Scholar Block G, Patterson B, Subar A. Article PubMed CAS Google Scholar Knekt P, Jarvinen R, Seppanen R, et al.

Article PubMed CAS Google Scholar Le Marchand L, Murphy SP, Hankin JH, Wilkens LR, Kolonel LN. Article PubMed CAS Google Scholar Boyle SP, Dobson VL, Duthie SJ, Kyle JAM, Collins AR. Article PubMed CAS Google Scholar Dragsted LO, Strube M, Larsen JC.

Article PubMed Google Scholar Waladkhani AR, Clemens MR. PubMed CAS Google Scholar Hertog MGL, Feskens EJM, Hollman PCH, Katan MB, Kromhout D. Article PubMed CAS Google Scholar Hertog MGL, Kromhout D, Aravanis C, et al.

Article PubMed CAS Google Scholar Knekt P, Jarvinen R, Reunanen A, Maatela J. Article CAS Google Scholar Arai Y, Watanabe S, Kimira M, Shimoi K, Mochizuki R, Kinae N. Google Scholar Joshipura KJ, Hu FB, Manson JE, et al.

PubMed CAS Google Scholar Liu S, Manson JE, Lee I-M, et al. PubMed CAS Google Scholar Bazzano LA, He J, Ogden LG, et al. PubMed CAS Google Scholar Berliner J, Leitinger N, Watson A, Huber J, Fogelman A, Navab M. PubMed CAS Google Scholar Witztum JL, Berliner JA.

Article PubMed CAS Google Scholar Sanchez-Moreno C, Jimenez-Escrig A, Saura-Calixto F. Article CAS Google Scholar Ridker PM, Rifai N, Rose L, Buring JE, Cook NR.

Article PubMed CAS Google Scholar Libby P, Ridker PM, Maseri A. Article PubMed CAS Google Scholar Brighenti F, Valtuena S, Pellegrini N, et al. Article PubMed CAS Google Scholar Esmaillzadeh A, Kimiagar M, Mehrabi Y, Azadbakht L, Hu FB, Willett WC. PubMed CAS Google Scholar Ommen GS, Goodman GE, Thomquist MD, Barnes J, Cullen MR.

Article Google Scholar Stephens NG, Parsons A, Schofield PM, Kelly F, Cheeseman K, Mitchinson MJ. Article Google Scholar Yusuf S, Dagenais G, Pogue J, Bosch J, Sleight P. Article PubMed CAS Google Scholar Hennekens CH, Buring JE, Manson JE, Stampfer M, Rosner B. Article PubMed CAS Google Scholar Greenberg ER, Baron JA, Stuckel TA, Stevens MM, Mandel JS.

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Health Professionals. Show all Physicians. General Medicine. Internal Medicine. Complementary Medicine. Emergency Department.

Aesthetic, Plastic and Reconstructive Surgery. Practice and Hospital Management. Veterinary Medicine. Show all Students. Preclinical Subjects. Clinical Subjects. While the research is young, early studies have found some phytochemicals that may help fight cancer, such as phloretin in pears and epigallocatechingallate EGCG in green tea quercetin in capers.

These studies are often done in lab-grown cells or animals but, in some cases, conducted on humans. Other foods may help fight heart disease, such as the flavonoids in berries. Other potential effects are just beginning to be evaluated.

For example, scientists are looking at the ability of some phytochemicals to sensitize breast cancer cells to treatment and much more. Phytonutrients can be considered "bioactive food components," as their biological activities in the human body play a role in health.

Classification can be confusing, as the major classes are based on chemical structure. More commonly, these compounds are broken down into phytonutrient groups.

The following list is not comprehensive but includes several of the phytonutrients that should be included in a "rainbow diet," as discussed below. Polyphenols are a category of phytonutrients that includes at least known and likely many yet to be discovered compounds.

Many of these compounds are antioxidants, and together these nutrients are thought to reduce the risk of many diseases.

They are broken down into flavonoids, non-flavonoids, and phenolic acids. Sometimes referred to as vitamin P, flavonoids are not a vitamin but rather phytonutrients. They have anti-inflammatory properties and may inhibit tumor growth.

Phenolic Acids. Hydroxybenzoic acids such as gallic acid, ellagic acid, vanillic acid, and hydroxycinnamic acids such as curcumin. Non-Flavonoid Polyphenols. Non-flavonoid polyphenols include curcuminoids such as curcumin, tannins, stilbenes, such as resveratrol, cinnamic acid, and lignans, such as silymarin.

Terpenoids are broken down into both carotenoid and non-carotenoid phytochemicals. Carotenoids are plant pigments related to vitamin A, but they have antioxidant and immune system effects. Some of these may inhibit tumor growth. They consist of alpha-carotene, beta-carotene, lycopene, lutein, beta-cryptoxanthin, zeaxanthin, and astaxanthin.

Researchers have been studying lycopene for its possible role in reducing the risk of prostate cancer. Lycopene is the highest concentration in cooked tomato products think: spaghetti sauce, as heating results in better lycopene absorption.

Foods high in lutein also include fresh tomatoes, watermelon, and more. Lutein is found in leafy greens, kiwi, egg yolk, and more; lutein has been linked with a lower risk of macular degeneration the leading cause of blindness in the United States and may relieve eye symptoms related to computer use.

Non-carotenoid terpenoids include limonene, carnosol, saponins, phytosteroids, perillyl alcohol, and ursolic acid.

Thiols include several types of phytonutrients with anti-cancer properties and may block carcinogens introduced into the body. They include glucosinolates, allylic sulfides, and indoles. Glucosinolates include isothiocyanates, such as sulforaphane.

Sulforaphane is found in cruciferous vegetables such as broccoli, cabbage, cauliflower, radishes, and more and has powerful antioxidant properties. Adding a healthy variety of phytonutrients to your diet can have many benefits, but many people wonder where to start.

After all, it would be cumbersome to stand in the produce section of your market with a list such as that above. Fortunately, you can find phytonutrients in foods outside a produce aisle— post-workout snacks like Kate Farms Organic Vanilla Nutrition Shake, for one.

Yet there are relatively simple ways to ensure you get what you need from the currently recommended minimum of five and up to thirteen servings of fruits and vegetables daily.

Try to eat a rainbow. While many of these components are healthy in their own right, it's the optimal combination of nutrients think: the sounds of an orchestra rather than a single instrument.

Various families of plant colors tend to contain similar nutrients; for example, orange foods tend to have the carotenoid group. Eating a rainbow allows people to get the best phytonutrients as their different colors offer various health benefits.

For example, the lycopene in tomatoes and pink grapefruit, the anthocyanins in blue and purple berries, and the chocolate flavonoids are beneficial phytonutrients that function differently.

You can often find a combination of these phytonutrients in some top plant-based organic protein powders. Here are five of the colors of phytonutrients and some of the functions. Apples , watermelon, raspberries, beets, cherries , and grapefruit are examples of red foods.

They support prostate, urinary tract, and DNA health. Some phytonutrients represented include lycopene, ellagic acid, quercetin, hesperidin, and anthocyanidins. They also may have a protective effect against cancer and heart disease.

Eggplant , grapes, blueberries, and blackberries are purpose foods that are good for your heart, brain, bone, arteries, and cognitive health. Phytonutrients include resveratrol, anthocyanins, phenolics, and flavonoids. Kiwi, avocado , cantaloupe , broccoli, and spinach are excellent green foods.

These foods support eye health, arterial function, liver function, and cell health. Some phytochemicals found in green foods include epicatechins, isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, and coumestans.

Onions, mushrooms , and pears are white foods that support healthy bones and circulatory systems and may help reduce the risk of or fight heart disease and cancer. Phytochemicals in these foods include allicin, quercetin, indoles, and glucosinolates.

Pumpkin , carrots, peaches, pineapple, and papaya are yellow and orange foods that promote healthy growth and development and good eye health.

Many spices and even flowers can add flavor and a healthy dose of phytonutrients to your diet with few calories. Examples of phytonutrients in spices include luteolin found in oregano, sage, thyme, and celery seed and apigenin, found in parsley.

A diet higher in phytochemicals, especially various compounds, can mean better health. But it's important to remember that too much good food is not necessarily better. An excess of one "good" food may lead to a deficiency of phytonutrients.

While the science is young, maximizing your intake of phytonutrients may be one reason to choose organic foods when possible. An example is the study published in the Journal of Agricultural and Food Chemistry.

This study found that onions grown under organic conditions had more significant antioxidant activity and greater concentration of flavonols and quercetin. We won't know the whole story for some time, but this thought may help justify some of the increased costs for those who try to choose organic foods.

For those who have thyroid disease or are at risk for thyroid disease, it's important to point out that many of the healthiest foods concerning phytochemical content also contain goitrogens, which have an anti-thyroid effect.

Foods such as broccoli rich in sulforaphane that are goitrogens can still be eaten but should be spaced out throughout the day. Eating some of these foods steamed rather than raw can reduce the goitrogen content.

In contrast, some supplements may have the opposite effect. A classic example occurred with the risk of lung cancer. Upon noting that people who ate foods high in beta-carotene had a significantly lower risk of developing lung cancer, researchers set out to see if beta-carotene supplements would have the same effect.

Not only did the supplement form of beta-carotene not reduce risk, but people who used beta-carotene supplements had a significantly higher risk of developing the disease.

Despite the multitude of studies that have found a diet rich in fruits and vegetables to be beneficial in overall health, we have yet to obtain the same benefits from supplements of the phytonutrients contained therein.

For example, some phytochemicals act as anti-microbial agents, reducing the chance that pathologic harmful bacteria or viruses will divide and grow in the body. Phytonutrients may also help modulate the immune system, helping to maintain the delicate balance between an overactive immune system that can lead to autoimmune diseases and an underactive immune system that can predispose to infections or cancer.

Recent studies have found evidence of neuroprotective effects with some phytonutrients in people who have conditions such as Alzheimer's disease and Parkinson's disease.

These include such as epigallocatechingalate, berberin, curcumin, resveratrol , quercetin and limonoids. More research is needed. In addition to the functions above, some phytochemicals can help in DNA repair repairing mutated genes that can lead to cancer , slow the growth of tumors, or facilitate apoptosis the process of cell death that gets rid of abnormal cells.

A review found that phytochemicals are essential in preventing skin cancers both melanoma and non-melanoma cancers.

A few of the beneficial nutrients included curcumin a component of turmeric , proanthocyanidins found in berries and pistachios , and capsaicin found in sweet red and chili peppers. In a sense, your diet may be a form of sunscreen. Some phytonutrients may prevent substances in food or the environment from becoming carcinogens cancer-causing agents in the first place.

Several phytochemicals have demonstrated possible anti-aging effects in at least a few clinical trials and various mechanisms. Some of the more common include resveratrol, epicatechin, quercetin, curcumin, and allicin.

Most research has focused on the ability of phytonutrients to maintain health or prevent disease. Researchers are now trying to determine if phytochemicals may help treat diseases.

These compounds could provide a much less expensive adjunct to treatment with fewer side effects than traditional therapies. While the research is young, early studies have found some phytochemicals that may help fight cancer, such as phloretin in pears and epigallocatechingallate EGCG in green tea quercetin in capers.

These studies are often done in lab-grown cells or animals but, in some cases, conducted on humans. Other foods may help fight heart disease, such as the flavonoids in berries. Other potential effects are just beginning to be evaluated.

For example, scientists are looking at the ability of some phytochemicals to sensitize breast cancer cells to treatment and much more. Phytonutrients can be considered "bioactive food components," as their biological activities in the human body play a role in health.

Classification can be confusing, as the major classes are based on chemical structure. More commonly, these compounds are broken down into phytonutrient groups.

The following list is not comprehensive but includes several of the phytonutrients that should be included in a "rainbow diet," as discussed below.

Polyphenols are a category of phytonutrients that includes at least known and likely many yet to be discovered compounds. Many of these compounds are antioxidants, and together these nutrients are thought to reduce the risk of many diseases.

They are broken down into flavonoids, non-flavonoids, and phenolic acids. Sometimes referred to as vitamin P, flavonoids are not a vitamin but rather phytonutrients.

They have anti-inflammatory properties and may inhibit tumor growth. Phenolic Acids. Hydroxybenzoic acids such as gallic acid, ellagic acid, vanillic acid, and hydroxycinnamic acids such as curcumin.

Non-Flavonoid Polyphenols. Non-flavonoid polyphenols include curcuminoids such as curcumin, tannins, stilbenes, such as resveratrol, cinnamic acid, and lignans, such as silymarin. Terpenoids are broken down into both carotenoid and non-carotenoid phytochemicals.

Carotenoids are plant pigments related to vitamin A, but they have antioxidant and immune system effects.

Some of these may inhibit tumor growth. They consist of alpha-carotene, beta-carotene, lycopene, lutein, beta-cryptoxanthin, zeaxanthin, and astaxanthin. Researchers have been studying lycopene for its possible role in reducing the risk of prostate cancer.

Lycopene is the highest concentration in cooked tomato products think: spaghetti sauce, as heating results in better lycopene absorption.

Foods high in lutein also include fresh tomatoes, watermelon, and more. Lutein is found in leafy greens, kiwi, egg yolk, and more; lutein has been linked with a lower risk of macular degeneration the leading cause of blindness in the United States and may relieve eye symptoms related to computer use.

Non-carotenoid terpenoids include limonene, carnosol, saponins, phytosteroids, perillyl alcohol, and ursolic acid. Thiols include several types of phytonutrients with anti-cancer properties and may block carcinogens introduced into the body.

They include glucosinolates, allylic sulfides, and indoles. Glucosinolates include isothiocyanates, such as sulforaphane. Sulforaphane is found in cruciferous vegetables such as broccoli, cabbage, cauliflower, radishes, and more and has powerful antioxidant properties.

Adding a healthy variety of phytonutrients to your diet can have many benefits, but many people wonder where to start. After all, it would be cumbersome to stand in the produce section of your market with a list such as that above.

Fortunately, you can find phytonutrients in foods outside a produce aisle— post-workout snacks like Kate Farms Organic Vanilla Nutrition Shake, for one.

Yet there are relatively simple ways to ensure you get what you need from the currently recommended minimum of five and up to thirteen servings of fruits and vegetables daily. Try to eat a rainbow. While many of these components are healthy in their own right, it's the optimal combination of nutrients think: the sounds of an orchestra rather than a single instrument.

Various families of plant colors tend to contain similar nutrients; for example, orange foods tend to have the carotenoid group. Eating a rainbow allows people to get the best phytonutrients as their different colors offer various health benefits. For example, the lycopene in tomatoes and pink grapefruit, the anthocyanins in blue and purple berries, and the chocolate flavonoids are beneficial phytonutrients that function differently.

You can often find a combination of these phytonutrients in some top plant-based organic protein powders. Here are five of the colors of phytonutrients and some of the functions. Apples , watermelon, raspberries, beets, cherries , and grapefruit are examples of red foods.

They support prostate, urinary tract, and DNA health. Some phytonutrients represented include lycopene, ellagic acid, quercetin, hesperidin, and anthocyanidins. They also may have a protective effect against cancer and heart disease.

Eggplant , grapes, blueberries, and blackberries are purpose foods that are good for your heart, brain, bone, arteries, and cognitive health.

Phytonutrients include resveratrol, anthocyanins, phenolics, and flavonoids. Kiwi, avocado , cantaloupe , broccoli, and spinach are excellent green foods. These foods support eye health, arterial function, liver function, and cell health.

Some phytochemicals found in green foods include epicatechins, isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, and coumestans.

Onions, mushrooms , and pears are white foods that support healthy bones and circulatory systems and may help reduce the risk of or fight heart disease and cancer. Phytochemicals in these foods include allicin, quercetin, indoles, and glucosinolates.

Pumpkin , carrots, peaches, pineapple, and papaya are yellow and orange foods that promote healthy growth and development and good eye health. Many spices and even flowers can add flavor and a healthy dose of phytonutrients to your diet with few calories. Examples of phytonutrients in spices include luteolin found in oregano, sage, thyme, and celery seed and apigenin, found in parsley.

A diet higher in phytochemicals, especially various compounds, can mean better health. But it's important to remember that too much good food is not necessarily better. An excess of one "good" food may lead to a deficiency of phytonutrients. While the science is young, maximizing your intake of phytonutrients may be one reason to choose organic foods when possible.

An example is the study published in the Journal of Agricultural and Food Chemistry. This study found that onions grown under organic conditions had more significant antioxidant activity and greater concentration of flavonols and quercetin.

We won't know the whole story for some time, but this thought may help justify some of the increased costs for those who try to choose organic foods.

For those who have thyroid disease or are at risk for thyroid disease, it's important to point out that many of the healthiest foods concerning phytochemical content also contain goitrogens, which have an anti-thyroid effect. Foods such as broccoli rich in sulforaphane that are goitrogens can still be eaten but should be spaced out throughout the day.

Eating some of these foods steamed rather than raw can reduce the goitrogen content. In contrast, some supplements may have the opposite effect.

A classic example occurred with the risk of lung cancer. Upon noting that people who ate foods high in beta-carotene had a significantly lower risk of developing lung cancer, researchers set out to see if beta-carotene supplements would have the same effect.

Not only did the supplement form of beta-carotene not reduce risk, but people who used beta-carotene supplements had a significantly higher risk of developing the disease. Despite the multitude of studies that have found a diet rich in fruits and vegetables to be beneficial in overall health, we have yet to obtain the same benefits from supplements of the phytonutrients contained therein.

Phytonutrients or phytochemicals play an essential role in maintaining health and preventing disease. Rather than focusing on specific phytonutrients, however, the most significant health benefits likely come from eating a wide variety of these nutrients.

After all, many of the benefits we receive from eating a wide variety of colorful fruits and vegetables may come from phytonutrients that are yet to be discovered. Gupta C, Prakash D. Phytonutrients as therapeutic agents.

J Complement Integr Med. Alkhalaf M, Alansari W, Ibrahim E, ELhalwagy M. Anti-oxidant, anti-inflammatory and anti-cancer activities of avocado Persea americana fruit and seed extract.

J King Saud Univers Sci. Poles J, Karhu E, McGill M, McDaniel HR, Lewis JE. The effects of twenty-four nutrients and phytonutrients on immune system function and inflammation: A narrative review. J Clin Transl Res. Published May Soldati L, Di Renzo L, Jirillo E, Ascierto PA, Marincola FM, De Lorenzo A.

The influence of diet on anti-cancer immune responsiveness. Journal of Translational Medicine. Velmurugan B, Rathinasamy B, Lohanathan B, Thiyagarajan V, Weng CF.

Neuroprotective role of phytochemicals. Ng C, Yen H, Hsiao HY, Su SC. Phytochemicals in skin cancer prevention and treatment: an updated review.

Khurana S, Venkataraman K, Hollingsworth A, Piche M, Tai TC. Carotenoids inhibit cancer growth, improve immunity, support vision and promote skin health. They can be found in broccoli, carrots, cooked tomatoes, leafy greens, sweet potatoes, winter squash, apricots, cantaloupe, oranges and watermelons.

Anthocyanins, quercetin and catechins are all types of flavonoids. They inhibit tumor growth, reduce inflammation and boost immunity. Apples, onions, soybeans, coffee, tea and citrus fruits like oranges and lemons are all sources of flavonoids.

Indoles and glucosinolates, like other phytochemicals, can help lower your cancer risk. They are known to prevent tumor growth and decrease production of cancer-related hormones.

They can be found in broccoli, cabbage, kale, cauliflower and Brussels sprouts. Phytic acid is a type of inositol. Inositols prevent cell damage and can be found in bran from corn, oats, rice, rye and wheat, as well as nuts and soybeans. Like indoles and glucosinolates, isoflavones inhibit tumor growth and limit the production of cancer-related hormones.

Ellagic acid and resveratrol are two types of polyphenols. They can prevent cancer formation and inflammation. When it comes to phytochemicals, the key is to get them from whole foods -- not supplements.

Request an appointment at MD Anderson's Lyda Hill Cancer Prevention Center online or call Use this infographic to make a healthy salad and add more phytochemicals to your diet. My Chart. Donate Today. Request an Appointment Request an Appointment New Patients Current Patients Referring Physicians.

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January Phytochemicals and cancer: What you should know. Previous Article. Next Article. January : Phytochemicals and cancer: What you should know. Types of phytochemicals There are several types of phytochemicals. Each one helps your body in a different way.

Carotenoids You may have heard of beta-carotene, lycopene, lutein and zeaxanthin. Flavonoids Anthocyanins, quercetin and catechins are all types of flavonoids.