Phytonutrients

Definition  

Phytonutrients, also called phytochemicals, are natural bioactive compounds found in plant-based foods. While not essential nutrients like vitamins or minerals, they offer a wide range of health benefits by promoting cellular health and preventing disease. 

Common Sources  

Phytonutrients are found in fruits, vegetables, whole grains, legumes, nuts, seeds, herbs, and teas. Key classes and sources include: 

• Flavonoids: Berries, citrus fruits, onions, tea 

• Carotenoids: Carrots, sweet potatoes, spinach, kale 

• Glucosinolates: Broccoli, Brussels sprouts, cabbage 

• Saponins: Beans, lentils, soy 

• Lignans: Flaxseeds, whole grains 

• Polyphenols: Red grapes, cocoa, green tea 

Health Benefits 

• Antioxidant and anti-inflammatory effects 

• Reduced risk of cardiovascular disease and certain cancers 

• Support for immune and brain function 

• Protection against age-related degeneration 

• Hormone regulation and improved metabolic function 

Recommended Amounts  

There is no established Recommended Dietary Allowance (RDA) for phytonutrients. However, health authorities recommend: 

• 5–9 servings of fruits and vegetables daily to ensure a broad intake of phytonutrients 

• Diverse color intake (“eat the rainbow”) to cover multiple phytonutrient classes 

Deficiency & Consequences  

Since phytonutrients are not essential nutrients, there is no "deficiency" in the clinical sense. However, low intake is associated with: 

• Increased oxidative stress and inflammation 

• Higher risk of chronic diseases (e.g., heart disease, cancer, diabetes) 

• Poor immune resilience