List of foods high in phytonutrients - Definition and Overview

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
• watermelon – lycopene
• pink grapefruit – lycopene
• blueberries – tannic acid, lignans, anthocyanins
• sweet potatoes – beta carotene
• chilli peppers – capsaicin
• legumes: beans, peas, lentils – omega fatty acids, saponins, catechins, quercitin, lutein, lignans

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

see also: List of phytochemicals and foods they are prominent in.