What Foods Are High in Phytochemicals? A Simple Guide
Are you wondering what foods are high in phytochemicals? If yes, you should click right here for the important things to know.
If you pay attention to what you eat, then you have no doubt put some thought into your daily intake of carbohydrates, proteins, and fats. That’s great, it’s important to give your body what it needs in the right amounts. You’re probably mindful of vitamins and minerals too, but do you know about phytochemicals?
Let’s take a look at what they are, and what foods are high in phytochemicals to work out if you’re getting all the health benefits you could be from your diet.
What Are Phytochemicals
Phytochemicals are nutrient-like compounds found in plants. They’re not classified as essential nutrients because they’re not needed for the body to sustain life. Plants use them as their main line of defense against insects, microbes, extreme weather, and UV radiation. Research suggests that they can also protect humans against disease.
Phytochemicals are thought to reap a long list of benefits for the human body including:
- Fight inflammation
- Inhibit cancer growth
- Lower blood pressure
- Reduce LDL cholesterol
- Antioxidative and antibacterial properties
And that’s just a few. If you want to find out more about phytochemicals and how they work, then take a look at this introduction to phytochemicals.
What Foods Are High in Phytochemicals
Now you have a basic understanding of what phytochemicals are and what they do, let’s take a look at what foods you should be eating to make sure you get your fill of them. You’ll probably be pleasantly surprised that you’re already eating a few.
Berries
Red, blue, and purple colored berries such as strawberries, blueberries, and raspberries contain a phytochemical called anthocyanidin. This phytochemical, which gives the berries their color might also protect the body from neurodegenerative and chronic diseases including cancer.
Citrus Fruits
That sharp, refreshing smell that you get from oranges, grapefruits, limes, and lemons is made by a phytochemical called limonene. Limonene has been found to have antioxidant, anti-inflammatory, stress-reducing, and disease-preventing properties.
Tomatoes
Lycopene is the phytochemical that gives tomatoes their bright red color. It also provides antioxidant effects as well as decreasing the risk of chronic diseases, especially cancer.
Lycopene is even present in tomato ketchup! You can increase the amount of lycopene that can be absorbed by the body by lightly cooking a tomato.
Orange Vegetables
Vegetables such as sweet potatoes, squash, and carrots contain a group of phytochemicals called carotenoids. It’s these carotenoids that give them their orange color. The three main carotenoids are beta-carotene, lutein, and zeaxanthin, the latter two can also be found in egg yolks.
Beta-carotene is converted into vitamin A, which is essential for the immune system and reproduction. Lutein and zeaxanthin are hugely beneficial for maintaining eye health as they actually absorb the damaging blue light that enters our eyes from sources such as our phone and laptop screens.
Cruciferous Vegetables
The distinctive taste of vegetables such as broccoli, cauliflower, and kale comes from phytochemicals called Isothiocyanates. Of all the phytochemicals, these are thought to possess the strongest cancer-fighting properties.
Red Grapes
Red grapes are given their color by a phytochemical called resveratrol. Its found in the skin of the grape and can lower blood pressure and slow down age-related cognitive decline. You’ll find its highest concentration in a glass of Malbec!
Stock up on These Phytochemical Foods
Now you know what foods are high in phytochemicals its time to reinvent your shopping list and put some color in your cupboards. Eating foods that are rich in these compounds plays a vital part in maintaining a healthy, balanced diet.
Take a look at the rest of our site for tips on staying healthy.
