Phytochemicals: Uncover the Super Food Craze and Boost Your Health

Crushed red chili peppers contain phytochemicals.

Phytochemicals (also known as phytonutrients) are compounds in plant foods that provide a wide range of important health benefits.

The media has nicknamed many of these foods as “super foods” because of these benefits. However, be careful because this term may be overused for marketing.

In the video below, Amanda Haney talks about the many health benefits of phytochemicals.

If you don’t like the video or want more information, continue reading.

Types of phytochemicals

Types of phytochemicals you may recognize are carotenoids, flavonoids, polyphenols, and resveratrol. However, there are over 15 phytochemicals currently being studied, so scientists may discover a lot more!

Strawberries and blueberries contain the phytonutrient polyphenol

Studies have shown a diet rich in phytochemicals can reduce plaque buildup in your arteries and reduce your risk for cardiovascular disease. Studies of one specific phytonutrient – polyphenols, found in blueberries and strawberries – has shown a decrease in cancer cell growth.

Crushed red chili peppers contain phytochemicals and are great for your health!

Examples of phytonutrients

Phytochemicals are found in a variety of plant foods, especially fruits and vegetables. Common food sources include blueberries, chili peppers, garlic, onions, citrus fruits, tomatoes, legumes, and eggplants.

RELATED: Insoluble and Soluble Fiber: How Do They Impact Your Health?

One example of an excellent phytochemcial includes garlic

Also, eating many different colors of fruits and vegetables to increase variety is one step towards boosting the phytonutrients in your diet.

Another examples of a wonderful phytochemcial includes onions

Lastly, you may see supplements in stores advertising that they contain phytochemicals. Truth be told, you get the greatest health benefits from eating whole foods that are rich in phytonutrients. Even more exciting, research is still ongoing to understand exactly how these foods impact and benefit our health.

Meet with your registered dietitian to learn more about how to increase phytonutrients in your diet!


References:

  • Kris-Etherton, Penny M et al. “Bioactive Compounds In Foods: Their Role In The Prevention Of Cardiovascular Disease And Cancer”
  • The American Journal of Medicine 113.9 (2002): 71-88. DOI 10.1016/s0002-9343(01)00995-0
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Amanda Haney (Legro), MS, RD, CNSC
Hi, my name is Amanda Haney (Legro). I am a registered dietitian and board-certified nutrition support clinician. I was born and raised in Bakersfield, CA. I later moved to Southern California to attend Cal State Long Beach where I obtained my undergraduate degree in nutrition and dietetics as well as my master's degree in nutrition science. I completed my dietetic internship at Cal State Long Beach as well. And I love my alma mater so much that I have since returned to teach undergraduate courses in nutrition. I practice medical nutrition therapy in the pediatric intensive care unit at Miller Children's and Women's Hospital Long Beach. As a clinical dietitian, I'm committed to providing my patients with high-quality nutrition care, to improve their well-being on their road to recovery. I became a dietitian because I love food and I love medicine. There is so much misinformation about nutrition in the media. My passion is to make nutrition simple and to make your health goals achievable. In my free time, I love soaking up the beauty at the beach, riding my bike, staying active, cooking, and, most of all, spending time with my family and friends!