List of Foods High in Phytonutrients

Broccoli is high in phytonutrients
i broccoli image by Alison Bowden from

According to the Vitamin and Herb University website, phytonutrients are organic compounds found in plants and herbs that have a protective effect against diseases like cancer and heart disease. Plants like tomatoes and broccoli are rich sources of phytonutrients. Eating vegetables raw or lightly steamed helps to lock in nutrients; overcooking these foods can destroy vital enzymes and phytonutrients.


Grapes are delicious little treats that are packed with phytonutrients. Grape seeds are also very rich in phytonutrients as well as omega-3 fatty acids, making this food an excellent anti-inflammatory food choice. Omega-3 fatty acids along with phytonutrients reduce inflammation, which helps to preserve the longevity of cells. Grapes make excellent snacks and breakfast foods.


According to the Vitamin and Herb University, carrots are high in phytonutrients. Carrots can be eaten raw, added to salads or steamed and served as a side dish. This food is also high in vitamins C and A, and minerals. You can also juice carrots in a juicer with apples and other vegetables. Raw vegetable juice can provide your body with a quick energy boost. Carrots do have a small amount of sugar in them, but the nutrient quality is high and the sugar does not raise blood glucose (sugar) levels when eaten whole.


Berries are high in phytonutrients. Jay Kordich, author of "The Juiceman's Power of Juicing", says that all berries are blood cleansers, meaning they help to purify the blood by ridding the body of toxins. Berries reduce inflammation and help to prevent free radical damage. Free radicals are unpaired molecules that destroy cells over time. Eating a handful of sweet berries like blueberries and raspberries each day can help to strengthen and nourish your body.

Olive Oil

Olive oil is a heart healthy oil rich in phytonutrients and other vitamins and fatty acids. This oil contains omega-3 fatty acids which are beneficial for reducing inflammation. Olive oil can be added to salads or baked dishes such as salmon or chicken. You can even take one tablespoon of olive oil per day as a nutritional supplement.


According to Dr. William Sears, a pediatrician and author of several books on nutrition, phytonutrients protect the body and fight disease by attacking carcinogens. Carcinogens are cancer causing substances such as smoke, pollution and chemicals. Garlic is one of the foods on Dr. Sears' recommended Phyto food list. Garlic is also rich in other nutrients such as calcium and iron. Garlic is potent when you cut it in half because cutting garlic activities the allicin within the plant, which helps to boost your immune system. Garlic is a very versatile food because it can be added to several dishes like chicken and pasta to enhance flavor and add nutritional benefits.

the nest