Phytochemicals, also known as phytonutrients, are naturally occurring plant-based compounds. Some of these phytonutrients are especially relevant to our health: polyphenols, anthocyanins, carotenoids, resveratrol and flavonols. We have compiled a list to make it easy to identify superfoods with high levels of phytonutrients.
5 Foods That Have High Levels of Phytochemicals
1. Orange and Yellow Foods
Diversifying the colors of the fruits and vegetables on your plate is a great way to get phytonutrients. Orange and yellow foods tend to be high in these chemicals. Specifically, look at eating items such as carrots, apricots, butternut squash, pumpkin, and citrus fruits. These foods contain high levels of carotenoids.
Foods high in carotenoids can help decrease inflammation, lower cancer risks, and improve eye and skin health. For example, carrots are a superfood containing high levels of beta-carotene. Additionally, carrots can be eaten raw or cooked without significantly lowering the levels of the available phytonutrients.
2. Berries
Berries are delicious, easy to eat as a snack, and can be included in dozens of recipes. Berries are also an incredible source of antioxidants and anthocyanins. Choose blackberries, blueberries, and blackcurrants if you’re looking for an excellent source of anthocyanins. Additionally, blueberries are one of the best antioxidants found in nature.
A rule of thumb to remember is that the darker the berry, the higher the available anthocyanins. However, all berries are beneficial and contain a unique blend of phytonutrients.
3. Dark Leafy Greens
Popeye was right. Spinach is fantastic for you. Choosing dark leafy greens such as kale, swiss chard, and spinach offer essential micronutrients and high levels of phytonutrients. In addition, these leafy greens are an excellent source of carotenoids, zeaxanthin, lutein, and fiber. Fiber promotes your gut health, while zeaxanthin and lutein have been linked to improved eye health.
4. Chocolate
No list is ever complete without chocolate. There have been significant research studies that have linked dark chocolate to many health benefits. Many of these studies were associated with polyphenols which decrease your risk of heart disease. However, it’s important to note that the higher cacao percentage increases the health benefits that you will receive. Choose options that have little to no sugar and artificial additives.
5. Red and Pink Foods
Several foods are good sources of lycopene. These superfoods include red peppers, watermelon, and even pink grapefruit. Lycopene has been associated with improved heart health and with lower prostate cancer risks.
Tomatoes are delicious and provide an excellent source of the phytonutrient lycopene. The best part is that lycopene is most easily absorbed when cooked. This means tomato-based sauces or soups are a fantastic option.
This is not a complete list of the superfoods that you can eat that offer high levels of phytonutrients. However, the easiest way to get a diet high in phytonutrients is to eat a plant-rich diet. Vary the plants that you eat, “eat the rainbow,” as it were. If you are interested in learning more about how to heal yourself naturally, contact us at Panacea Scientific and get started on your healing journey today.