These 6 antioxidant-rich superfoods can help you live longer: dietitian

They deserve the lime-light.

Researchers credit phytonutrients — compounds found on plant surfaces that protect against bacteria, viruses and fungi — for giving plant-based foods their health-boosting abilities.

“When humans consume phytonutrients through fruits, vegetables, nuts, seeds and whole grains, they play powerful roles as antioxidants to help us fight against damage from the environment, oxidative stress, ultraviolet damage, or even illness,” Melanie Murphy Richter, a registered dietitian and neuronutritionist, told Well + Good .

There are six types of hard-to-pronounce phytonutrients: flavonoids, carotenoids, polyphenols, phytosterols, phytoestrogens and glucosinolates.

Richter explains, “Each class of phytonutrient has its own beneficial superpowers and can range from anti-inflammatory effects, immune health benefits, improvements in heart health, potential cancer-fighting properties, and can also positively impact digestive, skin, and bone health too.”

And while phytonutrients and antioxidants are similar , they are not the same. Phytonutrients are found exclusively in plant-based foods, whereas antioxidants can also be found in non-plant sources.

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There is no recommended daily intake level for phytonutrients — Richter suggests eating as many phytonutrient-rich foods as possible to support overall health and wellness.

“You can do this by consciously choosing a more plant-based diet and focusing on eating a variety of different foods each day,” she shared with Well + Good. “The more variety we consume, the better, comprehensive health benefits we’ll receive.”

Carotenoids, found in pumpkins, tomatoes, carrots and bell peppers, give orange, red, and yellow plant foods their bright coloring.

These colorful antioxidants support eye health and may reduce the risk of cancer.

“Be sure to eat these foods with their skins on, as the biggest quantity is found within the skins of these foods,” Richter advised.

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Flavonoids , found in citrus fruits, green tea, berries, apples, onions, and cocoa, are known to reduce blood pressure and cholesterol, making them beneficial to the heart and overall health.

“Glucosinolates are wonderful detoxifiers,” Richter noted to Well + Good. “They can help remove harmful substances in the body to potentially reduce the risk of cancer.”

Glucosinolates have also been shown to protect against inflammatory diseases. These compounds are found in cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts and kale.

Phytoestrogens, found in flaxseed, tofu, barley and edamame, can balance hormone levels, making them particularly beneficial for women.

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Richter expounds, “When consumed, they can play the role of estrogen in the body, helping women better regulate their cycles throughout their lifespan.”

Richter imparts that phytosterols, found in nuts, seeds, and legumes, “work strongly against unhealthy cholesterol levels, which makes them beneficial for the heart.”

She cites a 2017 study that showed consuming 2 grams of phytosterols per day can potentially help lower “bad” low-density lipoprotein cholesterol levels (LDL cholesterol) by as much as 10%.

Polyphenols, found in dark chocolate, berries, pears, grapes, and red wine, are powerhouse antioxidants that reduce inflammation throughout the body.

Polyphenols protect against free-radical damage, supporting brain health and helping to prevent neurodegenerative diseases.

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