List of foods high in phytonutrients
From Wikipedia, the free encyclopedia
Foods high in phytonutrients, or superfoods, are:
[edit] The top 12 phytonutrient rich foods
- soy – protease inhibitors, beta sitosterol, saponins, phytic acid, isoflavones
- tomato – lycopene, beta carotene, vitamin C
- broccoli – vitamin C, indole-3-carbinol, sulphoraphane, lignans
- garlic – thiosulphonates, limonene, quercitin
- flax seeds – lignans
- citrus fruits – monoterpenes, coumarin, cryptoxanthin, vitamin C, ferulic acid, oxalic acid
- blueberries – tannic acid, lignans, anthocyanins
- sweet potatoes – beta carotene
- chilli peppers – capsaicin
- legumes: beans, peas, lentils – omega fatty acids, saponins, catechins, quercitin, lutein, lignans
[edit] Other foods rich in phytonutrients
- cranberries – ellagic acid, anthocyanins
- green tea – quercitin, catechins, tannic acid, oxalic acid, lignans
- red grapes and wine – quercitin, resveratrol, catechins, ellagic acid
- papaya – cryptoxanthin
- carrots – beta carotene
- brassicates: kale, cabbage, brussels sprouts, cauliflower – lutein, zeaxanthin, sulphoraphane, indole-3-carbinol
- nuts and seeds – resveratrol, phytic acid, phytosterols, protease inhibitors
- artichoke – silymarin, caffeic acid, ferulic acid
- onions – quercitin, thiosulphonates
- apples – quercitin, catechins, tartaric acid
- spinach – oxalic acid, lutein, zeaxanthin
- mangos – cryptoxanthin
- pumpkin – lignans, carotenes
- eggplant
- shiitake mushrooms
- dried apricots
- squash
- watermelon – lycopene
- pink grapefruit – lycopene
- cocoa – flavonoids, epicatechin
- açaí berries – vitamin C, anthocyanins, omega-3, omega-6, Beta-sitosterol. Possibly the highest scoring fruit for antioxidant ORAC value, though results vary between 5,800 μmol TE per 100 grams and 53,600 μmol TE per 100 grams.
