Phytonutrients

Phytonutrients are beneficial compounds produced by plants. They are found in all plant foods: fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs and spices. Common phytonutrients are anthocyanidins, catechins, carotenoids, flavones, isoflavones, and allyl sulfides. Researchers have identified over 5,000 different phytochemicals, many with antioxidant powers—and many more are still to be discovered!

Recommended daily allowances for phytonutrients are not established, but eating a variety of plant foods will ensure you have diverse phytonutrients in your diet. Start adding plant diversity to your meals with smaller goals, such as picking your favorite plant foods from each group—fruits, vegetables, whole grains, legumes, nuts, seeds, and herbs and spices—and committing to eat one extra serving per day. Increase your servings to nine or more per day, and experiment with a new plant food each week.