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Table of Heart-Helping Phytonutrients
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Because the science of phytonutrients is fairly new, there are no recommendations for how much to eat of any one nutrient– the best advice: eat a colorful diet (green, red, blue, yellow, orange, purple, etc.) and one that contains plenty of plants (fruits, vegetables, beans and grains).
| Phytonutrient | Foods containing it | Potential health benefit | Anthocyanins & proanthocyanidins | Berries (blueberries, raspberries, cranberries, etc.), Grapes, eggplant, red cabbage, tea, wine | Function as antioxidants—potentially getting into healthy cells and protecting them from damage. Also have anti-inflammatory properties. | Curcumin | Curry powder | Anti-inflammation and antioxidant power. | Gallic and ellagic acid | Nuts and berries | May reduce plaque formation. | Phytosterols | Avocados, cherries, sunflower seeds, beans, wheat germ | Reduce total and LDL cholesterol in the blood. | Quercetin | Berries, onions, apples, red grapes, broccoli and Brussels sprouts | May protect arteries and heart against damage from oxidation. Has anti-inflammatory properties. | Rutin | Asparagus, buckwheat, apricots, cherries, prunes | Anti-inflammatory actions and helps strengthen blood vessels. | Squalene | Amaranth (a sweet, nutty flavored grain), wheat germ, olives | Helps lower cholesterol in the blood. |
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