What Are Phytonutrients? The Plant Powerhouse Your Body Needs 🌿

Fact-Checked By a Nutritionist MD

Published on July 1, 2025

When we talk about optimal health, we often focus on vitamins, minerals, and macronutrients like protein and fibre. But there’s another powerful category of plant compounds that deserve just as much attention: phytonutrients.

Also known as phytochemicals, these natural compounds found in fruits, vegetables, herbs, and other plant-based foods are increasingly being recognised for their role in supporting longevity, immunity, brain health, and disease prevention.

In this article, we’ll break down what phytonutrients are, why you need them, where to get them, and how to make sure you’re not missing out—especially if your diet isn’t always plant-packed.

🧪 What Are Phytonutrients?

Phytonutrients are bioactive compounds naturally produced by plants to help them thrive and protect themselves from pests, UV radiation, and environmental stress.

When we consume plants rich in these compounds, we gain many of the same protective benefits—only in our case, they support cellular repair, antioxidant activity, inflammation regulation, and overall vitality.

There are over 25,000 known phytonutrients, but they’re typically grouped into key categories based on their chemical structure and health benefits.

Why Phytonutrients Are Essential for Health 🧬

While phytonutrients aren’t classified as “essential” nutrients like vitamins or minerals (you won’t die without them), they’re crucial for optimal health and long-term disease prevention.

Key benefits include:

Antioxidant protection – Neutralize free radicals and reduce oxidative stress

Anti-inflammatory support – Modulate inflammation and protect against chronic conditions

Gut health – Support the microbiome by acting as prebiotics and antimicrobial agents

Immune function – Help your body detect and defend against pathogens

Brain health – Improve cognitive function, memory, and reduce risk of neurodegenerative diseases

🥦 Why You Might Not Be Getting Enough Phytonutrients

Even with the best intentions, most modern diets are low in plant diversity. Many people eat the same few vegetables or fruits on repeat—often lacking the colour variety needed to consume a broad spectrum of phytonutrients.

Busy lifestyles, processed food, and convenience eating also mean we often fall short on our daily plant intake, let alone the 30+ different plant types per week recommended for optimal gut and nutrient diversity.

🧪 Types of Phytonutrients and Their Benefits

Here are some of the most studied and beneficial phytonutrient families:

1. Flavonoids

Found in: berries, citrus fruits, green tea, onions
Benefits: Strong antioxidants that support heart health, reduce inflammation, and enhance brain function.

2. Carotenoids

Found in: carrots, spinach, sweet potato, kale
Benefits: Protect cells from damage, boost eye health, and support a stronger immune system.

3. Glucosinolates

Found in: broccoli, kale, cabbage, Brussels sprouts
Benefits: Known for detoxification, cancer-fighting properties, and liver support.

4. Saponins

Found in: legumes, spinach, oats
Benefits: Help regulate cholesterol levels and support immune function.

5. Lignans

Found in: flaxseeds, sesame seeds, whole grains
Benefits: Act as phytoestrogens, beneficial for hormone balance and possibly cancer prevention.

6. Ellagic Acid & Phenolic Acids

Found in: strawberries, raspberries, pomegranates, grapes
Benefits: DNA repair, antioxidant protection, and anti-inflammatory effects.

How GRNS Helps You Get a Daily Dose of Phytonutrients

That’s where GRNS comes in. GRNS is a comprehensive greens powder formulated with over 40 functional ingredients designed to help bridge the nutrient and phytonutrient gap in your daily routine.

GRNS includes:

🌱 Chlorophyll-rich greens: like barley grass, wheatgrass, spirulina, and chlorella

🍇 Colourful fruits: like blueberry, beetroot, cherry, elderberry, and acai

🍄 Adaptogenic herbs and mushrooms: like lion’s mane, Rhodiola, and ashwagandha

🧬 Prebiotics and probiotics: to support absorption and gut synergy

Each serve is packed with a wide range of phytonutrients, making it easier to hit your plant diversity goals—especially on days when your meals fall short.

A girl drinking greens powder from her glass

🥗 How to Get More Phytonutrients from Food

Want to boost your intake through diet as well? Here are a few easy tips:

Eat the rainbow: Aim for a variety of colours on your plate daily—each pigment represents a different group of phytonutrients.

Include herbs and spices: Turmeric, ginger, parsley, and cinnamon are concentrated in polyphenols.

Snack smarter: Choose berries, nuts, or veggie sticks over ultra-processed snacks.

Try plant variety: Instead of just spinach, rotate in kale, arugula, and bok choy. Swap brown rice for quinoa or buckwheat. Diversity is key.

FAQs: Phytonutrients & GRNS

1. Can I get all the phytonutrients I need from food?
In theory, yes—but in practice, it’s hard. Most people don’t eat the variety or volume of plants needed daily. GRNS helps by providing a wide spectrum of phytonutrients in one easy scoop.

2. Are phytonutrients the same as antioxidants?
A: Not exactly. Many phytonutrients act as antioxidants, but not all antioxidants are phytonutrients. Phytonutrients offer additional benefits like supporting detox, gut health, and hormone balance.

3. How does GRNS compare to eating whole vegetables?
GRNS is not a replacement for whole food, but it complements your diet. Think of it as a nutritional safety net that ensures you're still getting crucial phytonutrients even on your busiest days.

4. Which phytonutrients are in GRNS?
GRNS contains carotenoids (from greens and carrots), flavonoids (from berries and herbs), glucosinolates (from broccoli and kale), polyphenols (from acai and green tea), and much more—formulated to cover all key families.

5. Can I take GRNS if I already eat a plant-rich diet?
Absolutely. Even the healthiest diets can benefit from extra nutrient and phytonutrient support, especially when stress, travel, or training demands increase your body’s needs.