Phytochemicals

     They are naturally occurring components of plants that may protect human health.  There are thousands of phytochemicals but only a small number has been studied in detail.  Fruits, vegetables, grains, legumes (beans & peas), nuts, and teas are rich sources of phytochemicals.  They can lower the risk of cancer, stroke, and heart disease.

How do they work?                         

· Most have antioxidant activity.  They also reduce the risk of developing certain types of cancer.

Ø  Allium sulfur (allicin) – onions, leeks, garlic, shallots, chive

Ø  Carotenoids  - citrus, green leafy vegetables, tomatoes, yellow fruits & vegetables

Ø  Phenols – dill, parsley, oregano, rosemary

Ø  Flavonoids – berries, red grapes, red wine, onion, apple, tea, soybeans, lentils, peas, turmeric, ginger, eggplant, citrus

ØPolyphenols – red, blue & purple pigmented fruits & vegetables, thyme, oregano, green & black tea, red wine

 ØLycopene - tomato products, pink grapefruit, watermelon, guava

· Few have hormonal action. They have weak estrogenic activity & are known as Phytoestrogens. They help reduce menstrual & menopausal symptoms.

Ø Isoflavones – soy products, lentils, peas, edamame (green

soybeans)

                            

· A few detoxify carcinogens by activating enzymes. This makes estrogen less effective and could reduce breast cancer risk.

Ø Indoles – cabbage, broccoli, cauliflower, mustard, radishes, dark leaf greens    

Ø Isothiocyanates – cabbage family, mustard, horseradish, radish, turnips,  rutabaga

Ø Flavonoids

                            

 · Some repair DNA damage from toxic exposure that prevents cancer cells from multiplying.  They slow down or neutralize carcinogens found in cigarette smoke, barbecued meats & nitrates found in processed foods.

Ø Capsaicin – hot peppers     

                          

                      

Ø Saponins – legumes, soybeans                              

Ø Catechins – green & black tea, red wine

Ø Ellagic acid – berries, grapes, apples, nuts, seeds

Ø Carotenoids    

Ø Flavonoids                              

Ø Lycopene

· Some help protect against heart disease. They can lower LDL (lousy) cholesterol or reduce the risk of heart attack.

Ø Beta-glucan (soluble fiber) – oats

Ø Catechins – green & black tea, red wine

Ø Lignans – sesame seeds, bran, whole grains, vegetables

Ø  Limonoids – peels of citrus fruits

Ø Allium sulfur

Ø Polyphenols

          Ø Isoflavones

Ø Carotenoids

Ø Lycopene

· A few may help prevent macular degeneration and cataracts.

Ø Lutein – kale, spinach, turnip, collard, mustard greens, yellow vegetables like squash & corn

                               

· Many enhance immune response.

Ø Carotenoids

Ø Flavonoids

Ø Saponins

Ø Catechins

 · May help prevent osteoporosis by minimizing bone density loss.

Ø Isoflavones – legumes, peanuts, alfalfa sprouts, soy products

                                         

· Some have anti-bacterial, anti-viral, or antifungal effect.

Ø Thiosulfonates – onion, garlic

Ø Polyphenols – cranberries, other berries

Ø Allium sulfides

Ø Phenols  

                             

How to Increase your Phytochemical Intake

v Try to eat 5-9 servings of fruits and vegetables every day.

v Eat a wide variety of fruits and vegetables.

v Eat more whole fruit and fresh vegetables than drinking fruit or vegetable juice.

vAdd herbs & spices such as thyme, oregano, garlic, onions, parsley, turmeric, or basil to your foods.

vIncorporate vegetables in soups, entrees, casseroles, pasta dishes & sauces, grain dishes, breads, and muffins

v Substitute dried fruits for candy as snacks.