Which is an example of a phytochemical?

December 13, 2025 •

4 min read

According to the American Institute for Cancer Research, diets rich in plant-based foods have significantly lower rates of certain chronic diseases, a benefit largely attributed to their phytochemical content. So, which is an example of a phytochemical that contributes to this effect? A prominent example is lycopene, the carotenoid responsible for the red hue in tomatoes.

Quick Summary

This article explores lycopene as a key example of a phytochemical, detailing its potent antioxidant properties, primary food sources, and how it contributes to health, specifically in disease prevention.

Key Points

Lycopene is an example of a phytochemical: Specifically, lycopene is a type of carotenoid found in high concentrations in red fruits like tomatoes and watermelon.
Phytochemicals provide health benefits beyond basic nutrition: They offer powerful antioxidant, anti-inflammatory, and anti-cancer effects, though they are not considered essential nutrients.
Lycopene's health benefits are enhanced by cooking: Heating tomatoes, for instance, makes the lycopene more bioavailable and easier for the body to absorb.
A 'rainbow' diet is key to getting a variety of phytochemicals: Different colors in fruits and vegetables indicate different phytochemical compounds, each with unique benefits.
The health benefits of phytochemicals are most effective in whole foods: It is recommended to get phytochemicals from a varied, whole-food diet rather than isolated supplements.
Common phytochemicals include flavonoids and carotenoids: Flavonoids (like quercetin) and carotenoids (like beta-carotene) are two of the largest and most well-studied classes of phytochemicals.

What Exactly is a Phytochemical?

Phytochemicals are naturally occurring, bioactive compounds found in plants that provide health benefits beyond basic nutrition. The term "phyto" comes from the Greek word for "plant." Unlike vitamins and minerals, they are not considered essential nutrients, meaning the body does not strictly require them to survive. However, thousands of these compounds have been identified, and a diet rich in them is strongly associated with a reduced risk of chronic illnesses such as heart disease and certain cancers. These compounds also serve a protective function for the plants themselves, guarding them against environmental stressors like insects and ultraviolet radiation. The wide variety of colors, flavors, and aromas in plant foods are often a direct result of their unique phytochemical composition.

A Deeper Look at Lycopene, a Prime Example

Lycopene is a well-researched phytochemical that is a member of the carotenoid family, the pigments that give yellow, orange, and red colors to many fruits and vegetables. Found in high concentrations in cooked tomatoes and tomato products, lycopene is a powerful antioxidant and anti-inflammatory agent. Research suggests it may offer several health-protective properties:

Antioxidant Action: Lycopene effectively neutralizes free radicals, unstable molecules that can cause cellular damage and contribute to chronic diseases.
Cardiovascular Health: Studies suggest that lycopene may have a protective effect on the cardiovascular system by reducing oxidative stress and lowering cholesterol levels.
Cancer Prevention: Research indicates that lycopene may offer protective benefits against certain cancers, particularly prostate cancer. It's interesting to note that cooking tomatoes can increase the bioavailability of lycopene, making it easier for the body to absorb.

Other Examples of Phytochemicals

Beyond lycopene, countless other phytochemicals exist, each with its own set of potential health benefits. These compounds are categorized into different groups based on their chemical structure.

Carotenoids

This group is responsible for the vibrant yellow, orange, and red colors in plants. In addition to lycopene, other notable examples include:

Beta-Carotene: Found in carrots, sweet potatoes, and leafy greens, it is a precursor to Vitamin A and acts as an antioxidant.
Lutein & Zeaxanthin: These are concentrated in the retina and support eye health. Rich sources include spinach, kale, and corn.

Flavonoids

A large class of phytochemicals known for antioxidant and anti-inflammatory properties.

Quercetin: Found in apples, onions, and tea, it is a powerful antioxidant.
Anthocyanins: These pigments give berries (blueberries, raspberries) and red cabbage their rich red and purple colors and possess strong antioxidant activity.

Glucosinolates

Found in cruciferous vegetables, these compounds are responsible for their pungent flavor and have been studied for their potential anti-cancer effects. Examples include sulforaphane, found in broccoli.

How to Increase Your Phytochemical Intake

Increasing your intake of phytochemicals is as simple as focusing on a varied, plant-rich diet. The key is to "eat the rainbow," as different colors often correspond to different types of phytochemicals. A few simple tips include:

Diversify your plate: Add a wider variety of colorful fruits and vegetables to your meals and snacks.
Don't skip the whole foods: Opt for whole fruits and vegetables over juices, as valuable compounds are found in skins and peels.
Incorporate herbs and spices: Many herbs and spices, such as turmeric (rich in curcumin) and cinnamon (rich in cinnamic acid), are packed with phytochemicals.
Try new foods: Experiment with whole grains, legumes, nuts, and seeds, which are all excellent sources.

Comparison of Key Phytochemicals

To better understand the diversity of these compounds, here is a comparison of some well-known phytochemicals.


Phytochemical (Class)	Key Food Sources	Notable Potential Benefits	Fun Fact
Lycopene (Carotenoid)	Tomatoes (especially cooked), watermelon, pink grapefruit	Antioxidant, heart health, prostate cancer protection	Absorption increases with cooking and a bit of fat.
Quercetin (Flavonoid)	Apples, onions, green tea, berries	Antioxidant, anti-inflammatory, allergy relief	The majority is in the skin of apples and onions.
Sulforaphane (Glucosinolate)	Broccoli, cauliflower, Brussels sprouts	Antioxidant, detoxification, anti-cancer properties	The enzyme that activates it is sensitive to heat, so light cooking is best.
Resveratrol (Polyphenol)	Grapes (skin), red wine, berries, peanuts	Antioxidant, anti-inflammatory, heart health	Grapes with thicker, darker skins, like Concord grapes, have more resveratrol.
Allicin (Organosulfur)	Garlic, onions, chives, leeks	Cholesterol-lowering, blood pressure regulation, anti-clotting	It's activated when garlic is chopped, crushed, or chewed.
Anthocyanins (Flavonoid)	Blueberries, raspberries, red cabbage, eggplant	Antioxidant, cardiovascular health, anti-inflammatory	They are responsible for the vibrant red, purple, and blue pigments.

Conclusion

In summary, a phytochemical is a bioactive compound found in plant-based foods, and a well-known example is lycopene, which is abundant in tomatoes. These non-essential nutrients, including carotenoids like lycopene, flavonoids, and glucosinolates, work synergistically to provide health-promoting effects, including antioxidant, anti-inflammatory, and anti-cancer benefits. Instead of relying on supplements, the most effective strategy for increasing your intake of phytochemicals is to consistently consume a wide variety of colorful fruits, vegetables, whole grains, and legumes. As research continues to uncover the protective roles of these diverse compounds, a diet that embraces the full spectrum of plant-based foods remains the best approach to overall health and disease prevention. To learn more about the role of natural compounds in health, check out this informative resource on PubMed.

Frequently Asked Questions

In plants, phytochemicals act as a natural defense system, protecting them from predators, insects, environmental damage, and ultraviolet light.

Not all phytochemicals are antioxidants, and not all antioxidants are phytochemicals, but many phytochemicals do possess potent antioxidant properties. The term 'antioxidant' describes a function, while 'phytochemical' describes the origin from plants.

Dark leafy greens like spinach and kale are rich in carotenoids such as lutein and zeaxanthin, which are important for eye health. They also contain flavonoids like quercetin and kaempferol.

Experts generally recommend obtaining phytochemicals from a varied, whole-food diet rather than supplements. The synergistic effect of various compounds in whole foods is believed to offer greater benefits than isolated extracts, and the long-term safety of high-dose supplements is not well-studied.

No, cooking does not destroy all phytochemicals. Some, like the lycopene in tomatoes and carotenoids in carrots, can become more bioavailable when cooked. However, other heat-sensitive compounds, like some isothiocyanates in cruciferous vegetables, can be reduced.

A major category of phytochemicals found in berries is anthocyanins, a type of flavonoid responsible for their rich red, blue, and purple colors. Berries also contain ellagic acid.

Yes, phytochemicals are found in all plant foods, including fruits, vegetables, whole grains, nuts, seeds, and legumes. Eating a diverse range of plant-based foods is the best way to ensure a broad spectrum of these beneficial compounds.