What are the best ways to increase your intake of phytonutrients?

This article will explain how to increase your consumption of phytonutrients by modifying your diet. Plant-derived phytonutrients have been shown to provide health benefits including anti-inflammatory and antioxidant effects. Understanding these nutrients will help you make healthy dietary decisions that satisfy both your taste buds and your health.

Increased Phytonutrient intake is important

Plant nutrients or phytonutrients play an important role in the maintenance of good health. They are linked with the prevention of many diseases including cancer, heart disease and neurodegenerative disorders. Journal of Nutrition published a study that highlighted the role of phytonutrients to reduce the risk of chronic disease. They are beneficial to our health and immune system.

What to consider before you start:

It's not as difficult as you might think to increase your consumption of phytonutrients. First, you need to know that fruits, vegetables and whole grains are rich in these compounds. The American Journal of Clinical Nutrition published a research article that recommends eating a variety of foods to get a full spectrum of phytonutrients. Eating fresh and unprocessed food is also important, since processing reduces the nutrient value.

List of foods to increase Phytonutrient intake

Other Tips

You can increase your phytonutrient intake by eating more meals made from plant-based foods. According to a Journal of Nutrition study , vegetarians and vegans have higher intakes of phytonutrients. Try to consume a variety of colors of fruits and veggies every day. Different colors can indicate different phytonutrients.


Conclusion: Increasing your consumption of phytonutrients is an important step in improving health. Consuming a variety of foods from plants, such as fruits, vegetables and whole grains along with nuts, spices, beans, seeds, and legumes, will ensure that you are getting a good amount of phytonutrients. A colorful plate can be a healthy one!