Antioxidants and Phytonutrients
Antioxidants are unique nutrient compounds such as certain vitamins, minerals, and various phytonutrients that protect and repair cells from free radical damage, or oxidation. This protection reduces the risk for many health problems including heart disease, cancer, diabetes, and arthritis. Phytonutrients are essentially “plant-nutrients” that exert certain beneficial effects such as repairing damage to cells, helping build our immune system, and acting as antioxidants.
Types of Antioxidants & Phytonutrients
Antioxidants are usually phytonutrients, which means most antioxidants are obtained from plant foods. Phytonutrients may also be antioxidants, if this is how they function, but there are other phytonutrients that work in different ways. Phytonutrients act as a protective shield around plants, and we are just beginning to learn that there are hundreds, even thousand of phytonutrients that may also help us in similar ways. Color is indicative of the amount and type of phytonutrient that a food contains so try to “eat a rainbow” of different fruits, vegetables, and other foods in order to obtain a high level and variety of antioxidants in your diet.
Food Sources High in Phytonutrients Including Antioxidants
Use the color-coded list below to understand which foods to include in your meals to boost your antioxidant intake.
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Red |
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Tomatoes, pink grapefruit, watermelon, and guava These foods contain Vitamin C and lycopene, which has been shown to reduce risk of heart and lung disease and prostate cancer. |
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Purple/Red/Blue |
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Apples, beets, berries, eggplant, grapes, and plums These foods contain catechins, beta carotene, resveratrol, and anthocyanins, which strengthen skin, tendons and ligaments, as well as prevent blood clots from forming. |
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Yellow |
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Bell pepper, papaya, sweet potato, and carrots These foods contain Vitamin C and carotenoids, which prevent oxidation damage, reduce multiplication of cancer cells and eliminate tumors. |
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Orange/Red |
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Apricots, cantaloupe, winter squash, citrus, mango, nectarines, and peaches These foods contain Vitamin C and carotenoids, which prevent oxidation damage, reduce multiplication of cancer cells and eliminate tumors. |
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Yellow |
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Corn, egg, summer squash, seeds, and nuts These foods contain Vitamin A, lutein, and selenium, which protects against DNA damaging free radicals, cancer, and infections. |
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Green |
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Broccoli, chard, kale, collards, spinach, and green peas These foods contain beta carotene, Vitamins C and E, and lutein, which promotes healthy vision and reduces cancer risk. |
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Brown |
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Beans, brown rice, nuts, seeds, tea, and wheat germ These foods contain selenium, Vitamins C and E, and catechins, which defend the body against cancer, heart disease and also have antibacterial action. |
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Grey |
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Garlic, oatmeal, onion, and seafood These foods contain selenium, which protects against DNA damaging free radicals, cancer, and infections. |
