Whole Foods: Phytonutrients Suppliers
A listing of whole foods and the phytochemicals or phytonutrient that it supplies:
Apples: quercetin, catechins, tartaric acid
Acai berries: dietary fiber, omega-3, omega-6, omega-9, beta-setosterol, polyphenols, anthocyanins
Artichoke: ferulic acid, caffeic acid, silymarin
Bell Peppers: beta-carotene, vitamin C
Blueberries: anthocyanins, tannic acid, lignans
Broccoli: selenium, vitamin C, lignans
Brussel Sprouts: lutein
Cabbage: lutein
Carrots: beta-carotene
Cauliflower: lutein
Chili Peppers: capsaicin
Citrus Fruits: vitamin C, cryptoxanthin, ferulic acid, coumarin, oxalic acid, monoterpenes
Cocoa: flavonoids, epicatchin
Cranberries: anthocyanins, ellagic acid
Dried Apricots
Eggplant
Flax Seeds: lignans
Gac: lycopene, beta-carotene
Garlic: limonene, quercitin, thiosulphonates
Goji (wolfberry): copper, selenium, ellagic acid, beta-carotene, zinc, protein, zeaxanthin, beta-cryptoxanthin, riboflavin, lutein, vitamin C, lycopene
Green Tea: quercetin, oxalic acid, catechins
Kale: lutein
Legumes: omega fatty acids, lignans, quercetin, catechins, lutein, saponins
Mangos: cryptoxanthin
Mangosteen: xanthones
Nuts and Seeds: resveratrol, phytosterols, phytic acid, protease inhibitors
Okra: lutein, beta-carotene, zeaxanthin
Olive Oil: monounsaturated fat, oleocanthal, oleuropein, hydroxytyrosol
Onions: quercetin, thiosulphonates
Papaya: cryptoxanthin
Pink Grapefruit: lycopene
Pomegranate: tannins, especially punicalagins, vitamin C,
Porridge Oats: soluble fiber, magnesium,zinc
Pumkin: carotene, lignans
Purple Corn: anthocyanins
Quinoa: dietary fiber, protein without gluten with balanced essential amiono acids
Red Grapes & Wine: resveratrol, quercitin, catechins, ellagic acid
Sea Buckhorn: vitamin C, carotenoids, tocopherols, polyphenols, polyunsaturated fatty acids
Sesame: lignans
Shiitake Mushrooms:
Soy: beta sitosterol, saponins, protease inhibitors, phytic acids, isoflavones
Spinach: oxalic acid, lutein, zeaxanthin
Spirulina: beta-carotene
Squash:
Sweet Potatoes: beta-carotene
Tomatoes: beta-carotene, vitamin C, lycopene
Source: Original article published on Phytoids
