What are Phytonutrients, its Types & Common Food Sources

What are Phytonutrients?

Types of Phytonutrients

Understanding how natural compounds are distributed based on their chemical structures is challenging for some individuals. Therefore, below is a brief description of various types of phytonutrients:


Flavonoids Vitamin P, alias flavonoids, are plant-related nutrients. They have anti-inflammatory properties and can arrest tumour growth. They also raise the synthesis of concatenating enzymes, aiding the body's detoxification process.
Tannins Walnuts, pomegranates, raspberries, strawberries, grapes, and ellagic acid are among the foods that contain tannins. They possess anti-inflammatory, anti-cancer, and antioxidant qualities, all of which can aid in quickening the clotting process and lowering blood pressure and plaque buildup in the arteries.
Carotenoids Fruits and vegetables get their colours from carotenoids, a plant pigment. These carotenoids can exceed in abundant fats and support their immune systems and ocular well-being due to their antioxidants. Additionally, it can be easily changed into vitamin A, which helps improve eyesight and prevent cancer.
Resveratrol Grapes have it mostly and help keep the cardiovascular system and mental health in check. In a real sense, some found that once they increased resveratrol intake, their cerebral blood flow increased.
Ellagic Acid Ellagic acid is one popular phytochemical for lowering cholesterol and cancer risks. Besides having anti-inflammatory and antioxidant characteristics, it is also rich in raspberries.
Glucosinolates When it comes to controlling inflammation, metabolism, and stress, the best bet is glucosinolates, found mainly in cruciferous vegetables and are thus easily reachable.
Phytoestrogens Phytoestrogens are compounds that mimic estrogens and thus help women relieve the discomfort that is associated with hot flashes and other symptoms that accompany menopause. Furthermore, these substances help prevent severe diseases such as cancer, heart disease, and osteoporosis, among others.
Curcumin Its typical yellow colour comes from the most important ingredient of turmeric, curcumin. Due to this element, turmeric has anti-inflammatory, anti-oxidative, anticancer and anti-thrombotic features. It also protects the heart. It may help detoxify harmful agents, making our fight against tumours more feasible. 
Capsaicin The soluble compound capsaicin, related to the alkaloid family, gives bell peppers and chillies their heat. Eating capsaicin may release endorphins, which are happy-making hormones. Capsaicin also reduces inflammation and inflammatory conditions. 
Carotenoids The main carotenoids are alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, zeaxanthin, and lycopene. They often improve the immune system's function, help cells communicate with each other, protect from heart disease or cancer, maintain eye health, etc.
Anthocyanidins Their presence causes plants to have yellow, orange, and red colours. Alpha-, beta-, lutein, zeaxanthin, beta-cryptoxanthin, and lycopene make up the core carotenoids, which often help retain good ocular health, boost the immune system, and prevent cancers and heart diseases.

Common Food Sources of Phytonutrients

Phytonutrient Rich Food Items to Include in Your Diet Plan

Meal of the Day

Food Items to Include in the Diet Plan
Breakfast Oats or cereal with nuts, chia seeds, avocado, quinoa, tofu, and dried fruits.
Lunch Leafy salad with almonds, yellow vegetables, sweet potatoes and orange fruit.
Snack Bananas, oranges, nuts, berries, dark chocolate, and coffee.
Dinner Any legume curry with a whole-grain tortilla and eggs.
Dessert Ice cream or milkshakes.

Health Benefits of Phytonutrients

Risk of Overconsumption of Phytonutrients

Harmful Effects of Phytonutrients

FAQs about Phytonutrients Foods