What is the best way to increase your intake of phytochemicals?

This comprehensive guide will show you how to increase your consumption of phytochemicals by eating a balanced, healthy diet. Natural compounds that occur in plants and have shown to be beneficial for health are called phytochemicals. This article will explore the benefits of phytochemicals and provide tips on how to incorporate them in your diet. It concludes with a summary.

Increased Phytochemical intake is important

Adding more phytochemicals to your diet has many benefits. They are essential for maintaining good health and fighting diseases. According to research in the Journal of Nutritional Science and Vitaminology, phytochemicals such as antioxidants protect cells against damage, reduce inflammation and lower the risks of chronic diseases like heart disease and carcinoma.

It's worth noting that, despite these health benefits, consuming excessive phytochemicals can cause side effects such as gastrointestinal discomfort and nutritional malabsorption. It's best to speak to a nutritionist or registered dietitian before making any major changes in your diet.

Important Points for Getting Started

There are some important things to keep in mind before you begin your quest for a phytochemical-rich diet. Fruits, vegetables, grains, beans, seeds, nuts and legumes contain a lot of phytochemicals. According to a recent study by the American Journal of Clinical Nutrition (AJCN), diets high in phytochemicals are linked with lower risks of chronic major diseases. A varied, colorful diet will ensure that you are getting the full range of beneficial compounds.

Second, it is best to get phytochemicals directly from foods rather than supplements. Synergy among different compounds found in foods can often increase their efficacy.

Food Sources Rich in Phytochemicals

Other Tips

Consider these tips in addition to adding the foods above into your daily diet:

The cooking method is important. Cooking methods are important. Some phytochemicals can be better absorbed by the body if they're cooked. Others, however, work best when eaten raw. Sulforaphane, for example, can be enhanced by lightly steaming broccoli.

Variety is key. Every plant food has its own mix of phytochemicals. Consuming a variety of fruit, vegetables, grains, seeds, nuts and other foods will ensure that you are getting a full spectrum of beneficial compounds.


To summarize, an increase in phytochemical intake through your diet can be a great way to improve overall health and help prevent chronic disease. You can achieve this by eating a wide variety of foods that are plant-based, thinking about cooking techniques, and seeking personalized advice from a nutritionist or registered dietitian. While phytochemicals have many health benefits, it is important to consume them as part of an overall balanced diet.