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What are antioxidant phytochemicals and what foods are they found in?
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apricots, cantaloupe, carrots, collard greens, fennel, kale, mustard greens, peaches, pumpkin, red pepper, romaine lettuce, spinach, sweet potatoes, Swiss chard, winter squash.
Vitamin C
broccoli, brussel sprouts, cantaloupe, cauliflower, citrus fruits, green pepper, kiwi, papaya, peaches, red cabbage, red pepper, strawberries, potatoes
Vitamin E
wheat germ, seeds, nuts, dark green leafy vegetables, avocado, peanuts, sweet potatoes Lycopene
tomatoes, apricots, guava, pink grapefruit, mango, oranges, peaches, papaya, watermelon
Lutein/ zeaxanthin
kale, broccoli, spinach, winter squash, Brussels sprouts, celery, dill, leeks, mustard greens, peas, green onions, summer squash
Lipoic acid
dark leafy green vegetables, especially spinach and broccoli
Flavonoids
apples, citrus fruits, flaxseed, lentils, onions, peanuts, rice, soybeans, blueberries, cranberries, currants, olive oil, red wine, green tea, chamomile tea, black tea
Polyphenols
chocolate, coffee, grapes, nuts, oranges, strawberries, green tea, black tea, red wine
| Class | Phytochemicals | Food |
| Carotenoids | Beta-carotene Lycopene Lutein | Citrus fruit, broccoli, sweet potato, carrot, tomato |
| Glucosinolates | Dithiolthiones Sulfuraphane Isothiocyanates Indoles (products of glucosinolate breakdown) | Cabbage, kale, broccoli, cauliflower, Brussels sprouts |
| Flavonoids | Catechins Theaflavins Anthocyanins coumarin Quercetin Myricetin | Tea, berries, wine, carrot, citrus fruit, nuts, pear, apple, endive, cranberry, broccoli, onion, kale, leaf lettuce, green bean |
| Flavones/ Isoflavones | Apigenin Luteolin Genistein Daidzein | Celery, olive, tofu, soybeans, soynuts, miso, soy milk, soy cheese, TVP |
| Phenolic acids | Ellagic acid Gallic acid Ferulic acid Chlorogenic acid Neochlorogenic acid Caffeic acid | Blueberry, pear, sweet cherry, apple, orange, grapefruit, white potato, grape juice, coffee beans, prune, strawberry, raspberry |
| Phytoalexins | Resveratrol | Grape, peanuts |
| Monoterpenes | Mycrene d-Limonene Carvone | Citrus fruit, peppers, basil, thyme, caraway, whole grains |
| Diterpenes | Carnosol, Rosmarinic acid | Oregano, rosemary |
| Triterpenes | Glycyrrhizin 6-Gingerol Zingiberene | Citrus fruit, soy, licorice |
| Sulfides | Allyl sulfur | Garlic, leek, chives, onion, shallot |
| Xanthophylls | Zeaxanthin Cryptoxanthin | Corn, egg, spinach, collard greens |