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 |
 |
Reference Source 98
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|