There are tens of thousands of phytonutrients within an as-yet-undetermined number of classes and subclasses. Here is a tour of some of the most prominent ones — and a glimpse at how they support our well-being.
1. Allicin
- Found in: Garlic, onions, jicama
- Great for: Eliminating toxins from the body
2. Capsaicin
- Found in: Cayenne peppers, red peppers
- Great for: Preventing toxic molecules from invading cells; reducing inflammation
3. Carotenoids
- Found in: Carrots, tomatoes, cantaloupe, arugula, spinach, collard greens, kale, mustard greens, Swiss chard, turnip greens, broccoli, Brussels sprouts, sweet potatoes, butternut squash, pumpkin, red peppers
- Great for: Removing damaging free radicals from the cells, slowing macular degeneration, preventing cataracts, repairing DNA and blocking carcinogens from entering cells
4. Catechins
- Found in: Green and black teas
- Great for: Inhibiting the activation of carcinogens
5. Ellagic Acid
- Found in: Grapes, strawberries, blackberries, cranberries, walnuts
- Great for: Preventing cancer
6. Genistein
- Found in: Tofu, soymilk, soybeans
- Great for: Inhibiting the formation of the blood vessels that help tumors grow
7. Indoles and Isothiscyanates
- Found in: Collard greens, kale, broccoli, cauliflower, cabbage
- Great for: Blocking carcinogens and interfering with the action of a precancerous form of estrogen
8. Isoflavones
- Found in: Kudzu, soybeans, peas, peanuts, legumes
- Great for: Modulating estrogen levels; preventing breast, uterine and prostate cancers; and reducing the risk of heart disease and osteoporosis
9. Lignans
- Found in: Seeds and grains, especially flaxseed
- Great for: Inhibiting excessive estrogen action, and possibly reducing breast, colon and ovarian cancer
10. Limonoids
- Found in: Citrus fruit peels
- Great for: Clearing congestive mucus from the lungs, detoxifying enzymes in the liver, and supporting detoxification of hormones and other substances that cause cellular decay
11. Lycopene
- Found in: Tomatoes
- Great for: Fighting heart disease and prostate cancer, plus reducing the risk of stomach, lung and prostate cancers
12. Phenols
- Found in: Black and red berries, celery, cabbage, grapes, eggplant, peaches, nectarines
- Great for: Preventing cancer, blocking specific enzymes that cause autoimmune diseases, protecting against heart attacks and strokes, preventing platelets in the blood from clumping, reversing nerve-cell aging, and destroying hepatoxins, which damage the liver
13. Phytosterols
- Found in: Pumpkin, rice, soybeans, yams, all green and yellow vegetables
- Great for: Blocking “bad” cholesterol uptake, reducing inflammation and blocking the growth of tumors
14. Polyphenols
- Found in: Buckwheat, wheat germ
- Great for: Restoring a lagging immune system
15. Saponins
- Found in: Alfalfa, legumes
- Great for: Lowering cholesterol and inhibiting the growth of cancer cells by interfering with their DNA
16. Zeaxanthin
- Found in: Kale, daikon, collard greens, green sorrel, arugula
- Great for: Enhancing immune function and preventing several types of cancer
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