Perks of a Plant-Based Diet: 12 Powerful Nutrients That Slay Disease
Updated: Mar. 16, 2022Here’s a guide to the most important and well-studied phytochemicals found in vegetables and fruits, and their potential amazing health benefits.
Allium compounds
May help prevent: cancer, high blood pressure, high cholesterol
Found in: garlic, leeks, onions, spring onions (scallions)
Anthocyanins
May help prevent: heart disease, memory loss, urinary tract infections
Found in: blueberries, cherries, cranberries, grapes, plums, pomegranates, strawberries, red cabbage
Beta-carotene
May help prevent: cancer, DNA damage, night blindness, skin disorders, infections
Found in: apricots, kiwi fruit, mangoes, papaya, cantaloupe, bok choy, broccoli, carrots, English spinach, kale, pumpkin, Swiss chard, sweet potatoes
Ellagic acid
May help prevent: Cancer, DNA damage, immune dysfunction, high cholesterol, high blood pressure
Found in: blackberries, blueberries, cranberries, currants, kiwi fruit, raspberries, red grapes, strawberries
Hesperidin
May help prevent: heart disease, high blood pressure
Found in: grapefruits, limes, mandarins, oranges
Indoles
May help prevent: cancer, DNA damage
Found in: beets, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, kale, Swiss chard, turnips, watercress
Limonene
May help prevent: cancer, heartburn
Found in: grapefruits, limes, mandarins, oranges
Lutein
May help prevent: cancer, cataracts, heart disease, high blood pressure, macular degeneration
Found in: broccoli, brussels sprouts, romaine lettuce, English spinach, beet, kale, Swiss chard
Lycopene
May help prevent: cancer, DNA damage, heart disease
Found in: pink or red grapefruit, watermelon, bell peppers, tomatoes
Quercetins
May help prevent: cancer, lung damage, asthma symptoms, arthritis pain
Found in: apples, cherries, pears, red grapes, broccoli, garlic, kale, leaf lettuce, red onions
Sulforaphane
May help prevent: cancer, complications from diabetes, infections
Found in: Bok choy, broccoli, brussels sprouts, cabbage, cauliflower, kale, Swiss chard, turnips, watercress
