Phytonutrients

The goal is to aim for 5-10 servings of colorful fruits and vegetables every day. What counts as a serving?
One serving =

• 1 cup leafy greens, berries or melon chunks
• 1/2 cup for all other fruits and melons
• 1 medium fruit/vegetable (i.e apple, orange)
• 1/4 cup dried fruit
• 3/4 cup juice

Phytonutrients are natural compounds found in plant based foods that give plants their rich pigment as well as their distinctive taste and smell. They are essentially the plant's immune system and offer protection to humans as well. There are thousands of phytonutrients that may help prevent cancer as well as provide other health benefits. The best way to increase your intake of phytonutrients is to eat a variety of plant based foods including fruits, vegetables, whole grains, spices and tea. Supplements are a poor substitute, as these compounds "work together as a team" and provide a more potent protective punch when eaten as whole foods.

Vegetables
Artichokes
asparagus
Avocados
beets
bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Eggplant
Greens (Leafy)
Kale
Lettuce (Romaine)
Okra
Onions
Peppers (red)
Pumpkin
Spinach
Squash (butternut)
Sweet Potatoes
Tomatoes
Watercress

Fruits
Apples w/skin
Apricots
Blackberries
Blueberries
Cantaloupe
Cherries
Grapefruit (Red)
Grapes (Red or Concord)
Guava
Kiwi
Mango
Oranges
Papaya
Peaches
Plums
Pomegranate or juice
Prunes
Raspberries
Strawberries
Tangerine
Watermelon

Spices
Cilantro
Parsley
Turmeric

Other
Flax Seeds
Garlic
Ginger
Green or Black Tea
Legume and Dried Beans
Nuts
Whole Grains

For more information, visit www.danafarber.org/nutrition