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A phyto-cornucopia

Thousands of phytochemicals have been identified, a huge number of them categorized as polyphenols. This chart maps just a small part of the lineup. Many of these have potential antioxidant, anti-cancer, and cardio-protective effects.

SUBSTANCE   SAMPLE FOOD SOURCES
Indoles   Cruciferous vegetables, such as
broccoli, cabbage, kale
Isothiocyanates
(such as sulforaphane)
  Cruciferous vegetables
Phytosterols   Soybeans, other beans, cucumbers
Allyl sulfides and other organosulfurs   Garlic, onions, leeks
Saponins   Garlic, onions, licorice, legumes, nuts, whole grains
Protease inhibitors   Soybeans, other beans, many grains
Monoterpenes
(including limonoids)
  Oranges, lemons, grapefruit
Capsaicin   Chili peppers
Carotenoids
(lycopene,beta carotene, etc.)
  Orange, red, yellow fruits, many
green vegetables
Polyphenols    
.
Flavonoids    
     Isoflavones   Soybeans, other legumes, licorice
     Catechins   Tea
     Anthocyanidins   Red, blue, and purple plants, such as eggplant, blood oranges, blueberries
     Quercetin   Apples, onions, tea, citrus
     Naringenin/hesperetin   Citrus
 
Phenolic acids
(ellagic acid, gallic acid, etc.)
  Strawberries, raspberries, grapes, apples
 
Lignans   Flaxseed, berries, whole grains, licorice
 
Resveratrol   Grapes, wine, peanuts


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