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About Breast Cancer Diet and Lifestyle Diet and Nutrition What are phytochemicals (or phytonutrients)?
What are phytochemicals (or phytonutrients)?
Phytochemicals are chemicals found in plants that protect plants against bacteria, viruses, and fungi. Eating large amounts of brightly colored fruits and vegetables (yellow, orange, red, green, white, blue, purple), whole grains/cereals, and beans containing phytochemicals may decrease the risk of developing certain cancers as well as diabetes, hypertension, and heart disease. The action of phytochemicals varies by color and type of the food. They may act as antioxidants or nutrient protectors, or prevent carcinogens (cancer causing agents) from forming. Although, there is no recommended dietary allowance for phytochemicals, nutritionists recommend to eat a variety of foods, including plenty of fruits and vegetables, to ensure you are getting adequate amounts in your diet. Phytochemicals generally cannot be found in supplements and are only present in food.
Good sources of phytochemicals
The list below is a list of some of the phytochemicals found in foods:| Phytochemical | Function | Food source |
| Allicin | Blocks or eliminates certain toxins from bacteria and viruses | onions and garlic |
| Anthocyanins | slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies | red and blue fruits (such as raspberries and blueberries) and vegetables |
| Biflavonoids | citrus fruits | |
| Carotenoids | dark yellow, orange, and deep green fruits and vegetables such as tomatoes, parsley, oranges, pink grapefruit, and spinach | |
| Flavonoids | fruits, vegetables, wine, green tea, onions, apples, kale, and beans | |
| Indoles | contain sulfur and activate agents that destroy cancer-causing chemicals | broccoli, bok choy, cabbage, kale, Brussel sprouts, and turnips (also known as “cruciferous” vegetables) |
| Isoflavones | soybeans and soybean products | |
| Lignans | flaxseed and whole grain products | |
| Lutein | may prevent macular degeneration and cataracts as well as reduce the risk of heart disease and breast cancer | green leafy vegetables |
| Lycopene | when cooked, it appears to reduce the risk for cancer and heart attacks | primarily in tomato products |
| Phenolics | thought to have a variety of health benefits including slowing the aging process, protecting against heart disease and tumors, and fighting inflammation, allergies, and blood clots | citrus fruits, fruit juices, dried and fresh plums, raisins, eggplant, cereals, legumes, and oilseeds |