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Phytochemicals Content of Foods

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Food NameLycopeneBeta-SitosterolCampesterolStigmasterolPhytosterols
Salad dressing, Mayonnaise dressing, diet, no cholesterol0   97
Beans, baked, canned, no salt added500    
Rolls, pumpernickel0   3
Babyfood, dinner, macaroni, beef and tomato sauce, toddler333    
Babyfood, meat, beef with vegetables, toddler1706    
Tomato and vegetable juice, low sodium9660    
Salad dressing, bacon and tomato2597    
Tomato sauce, canned, no salt added13979    
Salad dressing, buttermilk, lite038209 
Beans, chili, barbecue, ranch style, cooked297    
Babyfood, carrots, toddler1    
Oil, corn and canola04192339 
Babyfood, vegetable and brown rice, strained1    
Oil, flaxseed, cold pressed02069830 
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.










Phytochemicals

Phytochemicals are chemical compounds that occur naturally in plants (phyto means "plant" in Greek) and are responsible for color and organoleptic properties, such as the deep purple of blueberries and smell of garlic. The term is generally used to refer to those chemicals that may have biological significance, for example antioxidants, but are not established as essential nutrients. Scientists estimate that there may be as many as 10,000 different phytochemicals having the potential to affect diseases such as cancer, stroke or metabolic syndrome.

One of the most important groups of phytochemicals are the phytosterols. These are plant based sterols that act as precursors to human sterols. The most commonly occurring phytosterols in the human diet are β-sitosterol, campesterol and stigmasterol , which account for about 65%, 30% and 3% of diet contents, respectively.

Lycopene

Lycopene is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables, such as red carrots, red bell peppers, watermelons, gac, and papayas (but not strawberries or cherries).

Lycopene is not an essential nutrient for humans, but is commonly found in the diet, mainly from dishes prepared from tomatoes. Because preliminary research has shown an inverse correlation between consumption of tomatoes and cancer risk, lycopene has been considered a potential agent for prevention of some types of cancers, particularly prostate cancer.

Phytonutrients

from the New York Times

If we want to get maximum health benefits from fruits and vegetables, we must choose the right varieties. Studies published within the past 15 years show that much of our produce is relatively low in phytonutrients, which are the compounds with the potential to reduce the risk of four of our modern scourges: cancer, cardiovascular disease, diabetes and dementia.

Throughout the ages, our farming ancestors have chosen the least bitter plants to grow in their gardens. It is now known that many of the most beneficial phytonutrients have a bitter, sour or astringent taste. Second, early farmers favored plants that were relatively low in fiber and high in sugar, starch and oil. These energy-dense plants were pleasurable to eat and provided the calories needed to fuel a strenuous lifestyle. The more palatable our fruits and vegetables became, however, the less advantageous they were for our health.

Read more ...

Sample Food Sources of Phytochemicals

Phytochemicals are in mg per 100 grams of food weight.



Beta-Sitosterol Campesterol Stigmasterol
Foods Rich in Phytochemicals

621 189 56
Oil, corn, industrial and retail, all purpose salad or cooking

419 233 9
Oil, corn and canola

413 241 3
Oil, canola

235 112 31
Oil, flaxseed, contains added sliced flaxseed

206 98 30
Oil, flaxseed, cold pressed

232 53 22
Seeds, sesame seed kernels, dried (decorticated)

172 62 59
Oil, soybean, salad or cooking

138 50 51
Shortening, vegetable, household, composite

210 10 3
Nuts, pistachio nuts, dry roasted, with salt added

210 10 3
Nuts, pistachio nuts, dry roasted, without salt added

148 51 21
Snacks, corn-based, extruded, chips, plain

198 10 5
Nuts, pistachio nuts, raw

170 21 18
Seeds, sunflower seed butter, without salt

170 21 18
Seeds, sunflower seed butter, with salt added

102 39 39
Salad dressing, mayonnaise, regular

145 10 0
Nuts, macadamia nuts, dry roasted, without salt added

145 10 0
Nuts, macadamia nuts, dry roasted, with salt added

132 20 0
Nuts, pine nuts, dried

95 55 1
Snacks, vegetable chips, made from garden vegetables

90 45 11
Seeds, flaxseed

79 32 34
Salad dressing, ranch dressing, commercial, regular

109 29 7
Spices, poppy seed

132 5 4
Nuts, almonds

131 6 3
Nuts, almond butter, plain, with salt added

131 6 3
Nuts, almond butter, plain, without salt added

85 13 38
Baking chocolate, unsweetened, squares

118 9 3
Nuts, almonds, oil roasted, with salt added

118 9 3
Nuts, almonds, oil roasted, without salt added

119 10 0
Nuts, cashew nuts, oil roasted, without salt added


Beta-Sitosterol Campesterol Stigmasterol
Foods Rich in Phytochemicals

86 12 31
Chocolate, dark, 70-85% cacao solids

119 10 0
Nuts, cashew nuts, oil roasted, with salt added

118 4 4
Nuts, almonds, dry roasted, without salt added

117 6 3
Nuts, pecans

118 4 4
Nuts, almonds, dry roasted, with salt added

114 5 1
Nuts, walnuts, black, dried

75 12 29
Chocolate, dark, 60-69% cacao solids

108 8 0
Nuts, macadamia nuts, raw

108 7 1
Nuts, hazelnuts or filberts, blanched

109 4 1
Nuts, almonds, blanched

103 6 1
Nuts, hazelnuts or filberts, dry roasted, without salt added

102 7 1
Nuts, hazelnuts or filberts

96 7 5
Nuts, pecans, oil roasted, with salt added

96 7 5
Nuts, pecans, oil roasted, without salt added

67 11 26
Candies, chocolate, dark

77 15 11
Peanut butter, chunk style, with salt

77 15 11
Peanut butter, chunk style, without salt

66 11 25
Chocolate, dark, 45- 59% cacao solids

61 24 14
Snacks, tortilla chips, plain, white corn

87 5 0
Nuts, walnuts, english

48 19 21
Salad dressing, mayonnaise, light

78 4 2
Nuts, pecans, dry roasted, without salt added

78 4 2
Nuts, pecans, dry roasted, with salt added

76 5 2
Avocados, raw, California

76 5 2
Avocados, raw, all commercial varieties

66 2 6
Nuts, brazilnuts, dried, unblanched

38 20 9
Salad dressing, buttermilk, lite

37 6 16
Candies, milk chocolate

34 13 11
Cookies, chocolate sandwich, with extra creme filling

47 6 4
Lentils, pink, raw

28 12 8
T.G.I. FRIDAY'S, French fries


Beta-Sitosterol Campesterol Stigmasterol
Foods Rich in Phytochemicals

27 11 8
DENNY'S, French fries

27 11 7
Restaurant, family style, French fries

27 11 7
APPLEBEE'S, French fries

19 7 5
CRACKER BARREL, steak fries

18 3 1
Beans, fava, in pod, raw

13 3 0
Seeds, pumpkin and squash seed kernels, roasted, with salt added

13 3 0
Seeds, pumpkin and squash seed kernels, roasted, without salt

7 1 3
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

6 4 0
Snacks, granola bar, QUAKER, DIPPS, all flavors

4 1 2
Stew, pinto bean and hominy, badufsuki (Hopi)

4 1 1
Lemon grass (citronella), raw

4 1 0
Pomegranates, raw

3 2 0
Peppers, serrano, raw

2 0 3
Coriander (cilantro) leaves, raw

2 1 0
Pepper, banana, raw

20 2
Grape leaves, raw

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