Phytonutrients are natural compounds found in plants that promote health and protect against disease. This section explains the different types and their benefits. Learn how including phytonutrients in your diet can support your body’s natural defenses.

Phytonutrients (also called phytochemicals) are natural compounds found in plants that help protect them from pests, sun damage, and disease. When we eat these plants, these same compounds help protect our cells, reduce inflammation, and support long-term health. They’re not “essential” like vitamins, but they’re incredibly beneficial.

1. Polyphenols

Polyphenols are a large group of plant antioxidants that protect the body from stress, aging, and inflammation.

Resveratrol – A strong antioxidant that supports heart health and may protect against aging.

• Imbalance: No known deficiency, but very high supplement doses can thin the blood.
• Example: Found in red grapes, wine, peanuts, and berries.

Curcumin – The bright yellow pigment in turmeric. It reduces inflammation and supports joint, brain, and digestive health.

• Imbalance: No true deficiency, but poor absorption means it’s best taken with black pepper or fat.
• Example: Found in turmeric root and curry powder.

Tannins – Bitter plant compounds that tighten tissues, protect cells, and support digestion.

• Imbalance: Too much can reduce mineral absorption.
• Example: Found in tea, wine, cranberries, and pomegranate.

Ferulic Acid – A plant-based antioxidant that strengthens blood vessels and protects skin from sun damage.

• Example: Found in oats, rice bran, coffee, and apples.

Ellagic Acid – Helps the liver detoxify and may support DNA repair.

• Example: Found in berries, pomegranates, and walnuts.

2. Flavonoids

Flavonoids are colorful plant pigments that protect plants and improve blood flow, brain health, and immunity in humans.

Quercetin – A natural antihistamine and anti-inflammatory compound that supports allergy relief and heart health.

• Example: Found in onions, apples, and capers.

Apigenin – A calming flavonoid that supports relaxation and hormone balance.

• Example: Found in chamomile tea, parsley, and celery.

Luteolin – Supports brain clarity, reduces inflammation, and protects blood vessels.

• Example: Found in celery, green peppers, and thyme.

Anthocyanins – The pigments that give berries, grapes, and red cabbage their bright colors. They improve circulation and eye health.

• Example: Found in blueberries, blackberries, and purple corn.

Isoflavones – Natural plant estrogens that help balance hormones, especially during menopause.

• Example: Found in soy, chickpeas, and lentils.

3. Carotenoids

Carotenoids are orange, red, and yellow pigments that support vision, skin, and immune health.

Beta-Carotene – A form of vitamin A that supports healthy vision and skin.

• Imbalance: Too little causes poor night vision; too much (from supplements) can turn the skin slightly orange.
• Example: Found in carrots, sweet potatoes, and mangoes.

Lycopene – Protects the prostate, heart, and skin from sun damage.

• Example: Found in tomatoes, watermelon, and pink grapefruit.

Lutein – Protects the eyes and helps filter blue light.

• Example: Found in spinach, kale, and egg yolks.

Zeaxanthin – Works with lutein to protect the retina and reduce the risk of macular degeneration.

• Example: Found in corn, orange peppers, and goji berries.

4. Terpenes & Essential Oils

Terpenes are aromatic compounds that give plants their scent and many of their healing effects.

Limonene – A citrus-scented compound that lifts mood and helps the liver detoxify.

• Example: Found in lemon and orange peels.

α-Pinene & β-Pinene – Pine-scented compounds that open airways and improve alertness.

• Example: Found in pine needles, rosemary, and basil.

Myrcene – Has relaxing, sedative effects and helps other plant compounds absorb better.

• Example: Found in hops, lemongrass, and mangoes.

Linalool – Known for its calming scent; promotes relaxation and sleep.

• Example: Found in lavender and basil.

Ligustilide – Helps relax muscles and improve blood flow.

• Example: Found in Angelica (Dong Quai) and celery seed.

Anethole (trans-anethole) – Sweet, aromatic compound that soothes digestion and may balance hormones slightly.

• Example: Found in anise, fennel, and licorice.

Estragole – Aromatic oil with carminative (gas-reducing) effects; used in flavorings.

• Caution: Large doses can be irritating to the liver in lab studies.
• Example: Found in basil, tarragon, and anise.

5. Coumarins

Coumarins are plant compounds that improve circulation but can make the skin more sensitive to sunlight.

Bergapten – Can increase skin sensitivity to sunlight; used in some natural therapies.

• Example: Found in bergamot, celery, and parsley.

Umbelliferone – A gentle antioxidant that supports liver function.

• Example: Found in carrot and parsley family plants.

Bergamottin – Can affect how the liver processes certain medications.

• Example: Found in grapefruit peel.

6. Saponins

Saponins are soap-like compounds that foam in water. They support cholesterol balance and immune health.

Diosgenin – A plant compound used as a base for natural hormone support.

• Example: Found in wild yam.

Astragalosides – Strengthen immunity and support healthy aging.

• Example: Found in Astragalus root.

Bacosides – Support memory and nerve repair.

• Example: Found in Bacopa monnieri.

7. Glucosinolates

Sulfur-containing compounds that help the body detoxify and may protect against cancer.

Sulforaphane – Activates the body’s detox enzymes and supports liver health.

• Example: Found in broccoli sprouts and kale.

Indole-3-Carbinol – Helps balance hormones and support estrogen metabolism.

• Example: Found in cabbage, Brussels sprouts, and cauliflower.

8. Lignans

Plant fibers that balance hormones and support heart health.

Secoisolariciresinol – Converts to phytoestrogens in the gut; supports hormone balance.

• Example: Found in flaxseeds and sesame seeds.

Matairesinol – Antioxidant that supports breast and prostate health.

• Example: Found in whole grains and seeds.