"Let food be thy medicine and medicine be thy food." ...Hippocrates
The term phyto comes from the Greek word meaning plant, so it comes as no surprise that phytonutrients are produced by plants. They are not considered essential nutrients that we need to stay alive, however they do affect our health in many different ways. Just a few of the beneficial effects of phytonutrients include antioxidants, affecting hormone function, suppressing reproduction of DNA from harmful cells, antibacterial properties, and preventing pathogens from binding to cell walls. There are hundreds of phytonutrients already discovered, and probably many more we don't know of yet. So eat your fruits and vegetables, because phytonutrients don't come in a vitamin jar.
Below is a partial list of the thousands of phytonutrients that are out there in our food. I've tried to pick out the ones that get the most publicity, are most commonly eaten, or are most beneficial. If you feel I should add one to the list please let me know. Active links have more detailed information, and eventually I hope to have all the links active. Current active links: anthocyanins, theobromine.
What are phytonutrients, functional foods, nutraceuticals and phytochemicals?
Phytonutrients are often referred to as phytochemicals, which are basically the same thing.
The term nutraceutical was coined in 1989 from the words nutrition and pharmaceutical. The definition is murky - American Heritage Dictionary defines it as "A food or naturally occurring food supplement thought to have a beneficial effect on human health." However this would describe just about any food. A more precise definition is that nutraceuticals are foods or naturally occurring food supplements that have a medicinal effect on human health.
The term functional food has no official definition. It generally means foods that offer health benefits beyond the nutrients that they traditionally contain. Examples would be orange juice fortified with calcium, and things such as water or chocolate with vitamins added. Functional foods might contain vitamins not normally in the food, phytochemicals, or even be engineered to include vaccines. While nutraceuticals naturally contain medicinal compounds, functional foods are man made - the extra function has been added.
Alkaloids
- caffeine (coffee, chocolate)
- theobromine (cocoa beans)
- theophylline (tea)
- nicotine
- psilocybin (mushrooms)
Carotenoids
There are over 600 known carotenoids.- lycopene (tomatoes, guava, pink grapefruit, watermelon)
- lutein (egg yolk, mustard, spinach, leek, kale)
- alpha, beta carotene (yellow and orange fruits and vegetables, spinach)
- zeaxanthin (dark leafy vegetables, squash, pumpkin)
- beta-cryptoxanthin (orange and red fruits and vegetables)
Chlorophyll and Chlorophyllin
Flavonoids
- Anthocyanins (red, purple and blue pigments)
- Flavanols (teas, apples, berries, grapes, chocolate, yellow onions, scallions, kale, broccoli)
- catechins
- theaflavins
- proanthocyanidins
- kaempferol
- quercetin
- resveratrol (red wine)
- rutin (buckwheat)
- Flavanones (citrus fruits)
- hesperidin
- naringenin
- eriodictyol
- nobelitin
- tangeretin
- Flavones (parsley, thyme, celery, chiles)
- apigenin
- luteolin
- Isoflavones (soybeans, legumes)
- diadzein
- genistein
- glycitein
Flavonolignans
- silymarin (milk thistle)
Isothiocyanates
These are found in cruciferous vegetables.- sulphoraphane
- allyl, benzyl and phenethyl-isothiocyanate
Monoterpenes
- limonene (citrus and other plant oils)
- geraniol (citrus, bergamot, rose, some berries and spices)
Omega-3 fatty acids
Organosulfides
- allicin (garlic)
- glutathione
- indole-3-carbinol (I3C)(cruciferous vegetables)
Phenolic Compounds (besides flavonoids)
- ferulic acid (cereals, coffee, apples, artichoke)
- capsaicin (hot chiles)
- ellagic acid (many red fruits and berries)
- gallic acid
- hydroxytyrosol (olives)
- rosmarinic acid
- tannic acid
- curcumin (turmeric)
- gingerol (ginger)
Phytosterols
- beta-sitosterol
- campesterol
Quinones
- morphine
- hydroquinone
Saponins
- diosgenin
Terpenes
- cholecalciferol (Vitamin D)
- ergocalciferol (Vitamin D)
- trans-retinoic acid (Vitamin A)
Xanthophylls
- astaxanthin (red-coloured marines animals such as crabs and lobster)
- canthaxanthin (paprika)
Phytochemical Society of Europe
For detailed information about the chemical structure, formula, and molecular weight of various phytonutrients, visit
The US Dept of Agriculture.
Phytochemicals also gives detailed information on specific phytochemicals.
The information on this page is not meant to be used in treatment of medical conditions. Please seek the advice of a physician about any medical condition or symptom. Those with medical conditions should consult a medical professional about the appropriateness of taking dietary supplements or diet therapy, and how these methods will interact with their medications.