List of phytochemicals in food facts for kids

Have you ever wondered what makes fruits and vegetables so colorful and healthy? It's often due to special natural chemicals called phytochemicals! These amazing compounds come from plants and can do cool things for your body when you eat them. This article lists some of the phytochemicals found in the foods we eat every day.

Amazing Plant Helpers: Terpenoids

Terpenoids are a big group of phytochemicals found in many plants. They often give plants their unique smells and colors.

Carotenoids: Bright Colors for Health

Carotenoids are a type of terpenoid that give plants their bright orange and yellow colors. They are like natural pigments!

Carotenes: Turning Orange into Vitamin A

Carotenes are orange pigments. Some of them can even turn into vitamin A in your body, which is super important for your eyes and immune system!

• α-Carotene – Found in carrots, pumpkins, maize, tangerine, orange. It helps make vitamin A.
• β-Carotene – Also turns into vitamin A. You can find it in dark, leafy greens, red, orange and yellow fruits and vegetables.
• Lycopene – This one gives a red color! It's in Vietnam Gac, tomatoes, grapefruit, watermelon, guava, apricots, carrots, autumn olive.
• Phytofluene – Found in star fruit, sweet potato, orange.
• Phytoene – Also in sweet potato, orange.

Xanthophylls: Yellow Powerhouses

Xanthophylls are yellow pigments. They are another type of carotenoid.

• Canthaxanthin – Found in paprika, mushrooms, crustaceans, fish and eggs.
• β-Cryptoxanthin – Can turn into vitamin A. Look for it in mango, tangerine, orange, papaya, peaches, avocado, pea, grapefruit, kiwi.
• Zeaxanthin – Important for eye health! It's in wolfberry, spinach, kale, turnip greens, maize, eggs, red pepper, pumpkin, orange.
• Astaxanthin – Gives a pink-red color to things like salmon. Found in microalgae, yeast, krill, shrimp, salmon, lobsters, and some crabs.
• Lutein – Another one that's great for your eyes! You'll find it in spinach, turnip greens, romaine lettuce, eggs, red pepper, pumpkin, mango, papaya, oranges, kiwi, peaches, squash, brassicas, prunes, sweet potatoes, honeydew melon, rhubarb, plum, avocado, pear, cilantro.

Triterpenoids: Plant Protectors

Triterpenoids are another group of terpenoids. They often help protect plants.

• Saponins – Found in soybeans, beans, other legumes, maize, alfalfa.
• Ursolic acid – Present in apples, basil, bilberries, cranberries, elder flower, peppermint, lavender, oregano, thyme, hawthorn, prunes.

Monoterpenes: Citrus Scents

Monoterpenes are known for their strong smells, often found in essential oils.

• Limonene – Gives citrus fruits their smell! Found in oils of citrus, cherries, spearmint, dill, garlic, celery, maize, rosemary, ginger, basil.

Steroids: Plant Sterols

Plants also have their own versions of steroids, called phytosterols.

• Phytosterols – Found in almonds, cashews, peanuts, sesame seeds, sunflower seeds, whole wheat, maize, soybeans, many vegetable oils.
  • Campesterol – In buckwheat.
  • beta Sitosterol – Found in avocado, rice bran, wheat germ, corn oils, fennel, peanuts, soybeans, hawthorn, basil, buckwheat.
  • Stigmasterol – Also in buckwheat.

Phenolic Compounds: Antioxidant Heroes

Phenolic compounds are a large group of phytochemicals with many benefits, often acting as antioxidants that protect your cells.

Polyphenols: The Colorful Protectors

Polyphenols are a big family of phenolic compounds. They are known for their antioxidant power.

Flavonoids: Red, Blue, and Purple Pigments

Flavonoids are pigments that give many fruits and vegetables their red, blue, and purple colors.

• Flavonols
  • Quercetin – Found in red and yellow onions, tea, wine, apples, cranberries, buckwheat, beans, lovage.
  • Kaempferol – In tea, strawberries, gooseberries, cranberries, grapefruit, apples, peas, brassicates (broccoli, kale, brussels sprouts, cabbage), chives, spinach, endive, leek, tomatoes.
  • Myricetin – Found in grapes, red wine, berries, walnuts.
• Flavanones
  • Hesperidin – Common in citrus fruits.
  • Naringenin – Also found in citrus fruits.
• Flavones
  • Apigenin – In chamomile, celery, parsley.
  • Luteolin – Found in beets, artichokes, celery, carrots, celeriac, rutabaga, parsley, mint, chamomile, lemongrass, chrysanthemum.
• Flavan-3-ols (flavanols)
  • Catechins – Found in white tea, green tea, black tea, grapes, wine, apple juice, cocoa, lentils, black-eyed peas.
    • (−)-Epigallocatechin gallate (EGCG) – A well-known one from green tea.
• Anthocyanidins and Anthocyanins – These give the deep red, purple, or blue colors to many red wine, many red, purple or blue fruits and vegetables.
  • Cyanidin – In red apple & pear, bilberry, blackberry, blueberry, cherry, cranberry, peach, plum, hawthorn, loganberry, cocoa.
  • Delphinidin – Found in bilberry, blueberry, eggplant.

Isoflavonoids: Plant Estrogens

Isoflavonoids are a type of polyphenol that can act a bit like the hormone estrogen in your body. They are often called phytoestrogens.

• Isoflavones – Common in soy, alfalfa sprouts, red clover, chickpeas, peanuts, kudzu, other legumes.
  • Daidzein – In soy, alfalfa sprouts, red clover, chickpeas, peanuts, kudzu, other legumes.
  • Genistein – Also in soy, alfalfa sprouts, red clover, chickpeas, peanuts, other legumes.
  • Glycitein – Found in soy.

Lignans: From Seeds and Grains

Lignans are another type of Phytoestrogens found in many plant foods. You'll find them in seeds (flax, sesame, pumpkin, sunflower, poppy), whole grains (rye, oats, barley), bran (wheat, oat, rye), fruits (particularly berries) and vegetables.

• Matairesinol – In flax seed, sesame seed, rye bran and meal, oat bran, poppy seed, strawberries, blackcurrants, broccoli.
• Secoisolariciresinol – Found in flax seeds, sunflower seeds, sesame seeds, pumpkin, strawberries, blueberries, cranberries, zucchini, blackcurrant, carrots.

Stilbenoids: In Grapes and Berries

Stilbenoids are a smaller group of polyphenols.

• Resveratrol – Famous for being in grape (skins and seeds, grape wine), nuts, peanuts, Japanese Knotweed root.
• Pterostilbene – Found in grapes, blueberries.

Curcuminoids: The Spice of Life

• Curcumin – This is what gives turmeric its bright yellow color and is a powerful compound. Found in turmeric, mustard.

Tannins: The Astringent Taste

Tannins are compounds that can make your mouth feel dry or puckery, like when you drink strong tea.

• Hydrolyzable tannins – Found in tea, berries.
• Condensed tannins – In horse chestnut Aesculus hippocastanum, cranberry juice, peanut skin, grape.

Aromatic Acids: From Spices and Fruits

These are another type of phenolic compound.

Phenolic Acids

• Salicylic acid – Found in peppermint, licorice, peanut, wheat.
• Vanillin – The main flavor in vanilla! Found in açaí oil, vanilla beans, cloves.
• Gallic acid – In tea, mango, strawberries, rhubarb, soy.
• Ellagic acid – Found in walnuts, strawberries, cranberries, blackberries, guava, grapes.

Hydroxycinnamic Acids

• Caffeic acid – In burdock, hawthorn, artichoke, pear, basil, thyme, oregano, apple, olive oil.
• Chlorogenic acid – Found in echinacea, strawberries, pineapple, coffee, sunflower, blueberries.
• Ferulic acid – In oats, rice, artichoke, orange, pineapple, apple, peanut, açaí oil.

Other Phenolic Compounds

• Capsaicin – This is what makes chilli peppers spicy! Found in chilli peppers.
• Gingerol – The main active compound in ginger, giving it its flavor. Found in ginger.
• Piperine – Gives black pepper its kick! Found in black pepper.

Glucosinolates: The Pungent Power of Cabbage Family

Glucosinolates are compounds found mostly in the brassica family of vegetables, like broccoli and cabbage. When these vegetables are cut or chewed, these compounds can turn into other beneficial substances.

Isothiocyanates: Spicy and Healthy

These are formed from glucosinolates and often give a pungent taste.

• Sinigrin – Found in broccoli family, brussels sprouts, black mustard.
• Glucoraphanin – This turns into sulforaphane. Found in brassicas: broccoli, cauliflower, brussels sprouts, cabbages.
• Dithiolthiones (isothiocyanates)
  • Sulforaphane – A well-known compound from brassicas: broccoli, cauliflower, brussels sprouts, cabbages.
  • Allyl isothiocyanate – Gives horseradish and mustard their strong flavor. Found in horseradish, mustard, wasabi.

Organosulfides: The Garlic and Onion Family

These compounds contain sulfur and are found in the allium family.

• Polysulfides (allium compounds)
  • Allyl methyl trisulfide – Found in garlic, onions, leeks, chives, shallots.
• Sulfides
  • Diallyl disulfide – Also in garlic, onions, leeks, chives, shallots.
• Allicin – This is what gives fresh garlic its strong smell and flavor when crushed. Found in garlic.
• Syn-propanethial-S-oxide – This is the chemical that makes you cry when you cut cut onions.

Indoles: From Cruciferous Veggies

Indoles are another group of phytochemicals found in the cabbage family.

• Indole-3-carbinol – Found in cabbage, kale, brussels sprouts, rutabaga, mustard greens, broccoli.
• 3,3'-Diindolylmethane or DIM – Also found in broccoli family, brussels sprouts, cabbage, kale.

Betalains: The Deep Reds and Yellows of Beets

Betalains are pigments that give plants like beets their deep red and yellow colors. They are not found in the same plants as anthocyanins.

• Betacyanins – Give red/purple colors. Found in beets, chard, Amaranthus tricolor.
  • betanin – The main red pigment in beets.
• Betaxanthins – Give yellow/orange colors.
  • Indicaxanthin – Found in beets, sicilian prickly pear.

Chlorophylls: The Green of Life

Chlorophyll is the green pigment in plants that helps them make food from sunlight.

• Chlorophyllin – A derivative of chlorophyll. Found in Dark green leafy vegetables like spinach.

Other Organic Acids: More Plant Goodness

Plants contain many other types of organic acids that contribute to their flavor and health benefits.

• Phytic acid – Found in cereals, nuts, sesame seeds, soybeans, wheat, pumpkin, beans, almonds.
• Oxalic acid – In orange, spinach, rhubarb, tea and coffee, banana, ginger, almond, sweet potato, bell pepper.
• Tartaric acid – Gives a sour taste to some fruits. Found in apricots, apples, sunflower, avocado, grapes, tamarind.
• Malic acid – Gives apples their tart taste. Found in apples.

Carbohydrates: Energy and Fiber

While many phytochemicals are not carbohydrates, some important plant compounds that contribute to health are.

Polysaccharides: Complex Carbs for Health

Polysaccharides are complex carbohydrates, often providing fiber.

• Beta-glucan
  • Chitin – Found in the cell walls of fungi includes other edible mushrooms.
• Fructan
  • Inulins – A type of fiber found in many diverse plants, e.g. topinambour, chicory.
• Lignin – A tough part of plant cell walls. Found in stones of fruits, vegetables (filaments of the garden bean), cereals.
• Pectins – A type of fiber that helps fruits set when making jam. Found in fruit skin (mainly apple and, quince), vegetables.

See also

• Nutrient
• Essential nutrient
• List of macronutrients
• List of micronutrients