Phytonutrients: You all need to know | Care about your diet

Foods are high in Phytonutrients

Phytonutrients meaning

Veggie food haves thousands of naturally invisible chemicals, phytonutrients among one them, and they are also knowns as phytochemicals. they are plant compounds that can have a positive effect on human health. The word phytonutrient /phytochemical comes from a greek language where in the greek language “Phyto” means plant. so by combining Phyto + nutrient/chemical=Phytonutrient/phytochemical word generated. it means nutrients or chemicals from plant food. The color of the fruit or vegetable is not indicating the number of phytonutrients it has, but there is some evidence that suggests eating a variety may provide more benefits.

These substances are not necessary nutrients and the human body does not need them for survival, but they can help reduce disease risk and increase feelings of wellbeing. Vegetables and fruits both found phytonutrients in themselves. The basic work of phytonutrients is work to prevent disease and helps to keep healthy not only plants but also humans too. Phytonutrients also contain antioxidant and anti-inflammatory properties which can help to maintain a healthy human body. Phytonutrients are natural products that are present in plants and have a positive effect on our health.

Which foods are high in Phytonutrients | Phytonutrient-rich foods

As said before phytonutrients are rich in veggie food but there are also other foods to which contains phytonutrient. they are like Fruits, Whole grains, Tea, Nuts, Beans, and Spices. vegetables rich with phytonutrients are as follow:

  • pumpkins
  • kale
  • carrots
  • pistachios
  • blueberries
  • apples
  • coffee
  • legumes
  • soy
  • broccoli
  • cauliflower
  • brussel sprout
Eat a rainbow | Image by – Google-Pinterest

Phytonutrients benefit humans

Not all phytonutrients have the same health benefits. They also differ depending on their chemical structures. major phytonutrients are rich in antioxidants. most of them phytonutrients have antioxidant properties that help prevent damage to cells in the body. study founds that phytonutrients have seemed to reduce the risk of heart disease, cancer, stroke, Alzheimer’s, and Parkinson’s disease.

Phytonutrients list:

  • carotenoids
  • Ellagic acid
  • Flavonoids
  • Resveratrol
  • Glucosinolates
  • Phytoestrogens

What are phytonutrients good for

Antioxidant-rich phytonutrients are good for health because they help to reduce the risk of cancer, heart disease, Alzheimer’s, stroke, and Parkinson’s disease. not for only this, you should eat phytonutrients, you should eat phytonutrients for a healthy diet too.

Benefits of phytonutrients for skin

The skin has harmful effects against UV harm, which can make the chance of Cancer. The understandable mechanism by which this happens contains oxidative harm and inflammation. Having diets rich in phytonutrients, including α-tocopherol, flavonoids, β-carotene, lycopene, and lutein, may create consistent entire body protection from such harm.

What is the benefit of eating foods rich in phytonutrients?

phytonutrients work mostly as anti-oxidants because they are rich in antioxidants. study founds that phytonutrients have seemed to reduce the risk of heart disease, cancer, stroke, Alzheimer’s, and Parkinson’s disease. to avoid these types of diseases include phytonutrients in your meals. do not eat phytonutrients only because the human body also needs carbs, fibers, proteins, and many other nutrients. to make it healthy keep a balanced diet of these all things.

Other benefits are :

  • Help in the function of the immune system.
  • Shield cells and DNA from harm that might prompt cancer.
  • decrease inflammation.
  • decrease the growth rate of some cancer cells.

Phytonutrient supplements | Multi-Phytonutrient complex

Food comes first 

supplements are not a substitute for a healthy diet.  If you have a healthy diet there is no need for supplements for you, they provide more benefits than supplements. Even though supplements have side effects, a healthy diet doesn’t. The blend of phytonutrients, nutrients, minerals, fundamental unsaturated fats, and fiber in food is complicated. It’s probable the association of these mixtures found in entire food varieties that is liable for their numerous medical advantages. So eating Healthy food varieties consistently consisting of a lot of phytonutrient-rich plant food varieties is best for your wellbeing.

Types of phytonutrients


A major ingredient in phytonutrient/phytochemical is carotenoids with providing orange, yellow, and red colors in more than 500 veggies and fruits. antioxidant worker Carotenoids have an important role in our body.

There are three types of carotenoids:

  • Alpha-carotene
  •  beta-carotene
  • beta-cryptoxanthin


Resveratrol is rich in foods:

  • Grapes
  • Purple grape juice
  • Red wine

It works as an anti-inflammatory and antioxidant. the study found that consumption of red wine is good for the heart, to reduce the risk of a heart attack. Resveratrol in grapes, some berries, and peanuts, has shown quality as a possible cancer fighter and brain booster.

Ellagic Acid

Ellagic acid is found in various berries and other plant food.

The following food contains Ellagic acid:

  • Strawberries
  • Raspberries
  • Pomegranates

It may specifically help in liver cancer.


Flavonoids are also another type of  Phytonutrient majorly found in plant food.

following foods contain Flavonoids:

  • Apples
  • Berries
  • Kale
  • Onions

It may help to decrease the risk of asthma.


Glucosinolates found in the family of cabbage:

  • Kale
  • Broccoli
  • Brussels sprouts
  • Cabbage

 These food are helpful in weight loss.


Soy food found these types of phytochemical

These mixtures are related to reducing the risk of cancer, heart disease, and osteoporosis.

Foods rich in phytoestrogen include:

  • soy
  • coffee
  • legumes
  • carrots
  • broccoli
  • oranges

Frame of mind

Increasing the phytonutrient amount in the meal will increase antioxidants and increase your immune system also, keep in mind to maintain other nutrients also in the diet,

Thank you 

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