But what is exactly in plant-based foods that gives them their superpowers?
What are phytonutrients?
However, consuming phytonutrients can also provide protective benefits for humans.
Fortunately for us, phytonutrients naturally exist in many of the fruits and vegetables we already consume regularly.
6 main types of phytonutrients
1.
Flavonoids
According to Richter, flavonoidsincluding flavonols, a subclass of flavonoidsare extremely beneficial for heart health.
a registered dietitian and neuronutritionist
Flavonoids can help reduce blood pressure and cholesterol, she says.
Carotenoids
Carotenoids are another potent phytonutrient that cansupport eye health2and prevent eye-related disease, says Richter.
Its also what gives orange, red, and yellow plant foods their bright coloring, she adds.
Food sources:Bell peppers, carrots, tomatoes, and pumpkins
3.
Polyphenols
Polyphenols contain powerful antioxidants that help reduce overall inflammation in the body.
They can alsosupport brain health4and help prevent certain types of neurodegenerative diseases by protecting against free-radical damage.
In fact, consumingpolyphenol-rich foodshas even been linked to boosting longevity.
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Phytosterols
According to Richter, phytosterols can help regulate cholesterol levels.
a registered dietitian and neuronutritionist
Phytosterols work strongly against unhealthy cholesterol levels, which makes them beneficial for the heart, she says.
Food sources:Nuts, seeds, and legumes
5.
Phytoestrogens
Phytoestrogens are powerful hormone-balancing compounds.
Food sources:Flaxseeds, edamame, tofu, and certain whole grains like barley
6.
Glucosinolates
Glucosinolates are wonderful detoxifiers.
They can help remove harmful substances in the body to potentiallyreduce the risk of cancer7, Richter says.
In fact, theyre considered one of thebest foods for colon health.
Although phytonutrients and antioxidants are very similar in many ways, they arent exactly the same.
What food has the most phytonutrients?
Colorful fruits and vegetables typically contain the highest concentration of antioxidant-rich phytonutrients, Richter says.
That said, vibrantly-colored fruits and veggies arent the only phytonutrient powerhouses.
Richter says nuts, seeds, legumes, and evenchocolate(!)
and certain types of tea are also great sources of phytonutrients.
How many phytonutrient-rich foods should you eat daily?
Thehealthiest dietsfocus on consuming a variety of different types of foods every day, Richter agrees.
The more variety we consume, the better, comprehensive health benefits well receive, Richter says.
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Koklesova, Lenka et al.
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Ammar, Achraf et al.
2020, doi:10.3390/jcm9051598
Cabral, Carlos Eduardo, and Marcia Regina Simas Torres Klein.
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109,5 (2017): 475-482. doi:10.5935/abc.20170158
Dominguez-Lopez, Ines et al.
Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review.Nutrientsvol.
15 Aug. 2020, doi:10.3390/nu12082456
Orouji, Neda et al.
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