Neither vitamin, mineral nor calorie-provider, phytochemicals are abundant in plant foods, such as fruits, vegetables, whole grains, legumes and seeds. Phytochemicals protect plants from everyday environmental hazards such as sunlight and fungus. Due to these protective effects, phytochemicals have piqued the interest of researchers who speculate that ingestion of phytochemical-rich foods may exert a similar benefit on we humans. It turns out they may be right. Time and again, scientific evidence points to phytochemicals as disease-fighters, protecting against cancer, heart disease, hypertension and diabetes, by exerting subtle, yet positive, drug-like effects once in our bodies.

Among the thousands of phytochemicals that exist, thousands more have yet to be identified and isolated, thereby further stressing the importance of a varied diet. By eating a wide range of foods that include a minimum of five servings a day of fruits and vegetables, you will be able to reap the benefits of these powerful plant compounds. Keep in mind that the operative word here is eat. According to the American Cancer Society, there is no evidence that taking phytochemical supplements is as beneficial as consuming the fruits, vegetables and grains from which they are extracted. To make sure you get the right dose of disease prevention, here's the lowdown on some of the more well-known phytochemicals and where you can find them. Remember, thousands exist so this is by no means a comprehensive list.

Allyl sulfides
Foods such as onions, garlic, scallions and chives contain compounds called allyl sulfides. More known for making your eyes water, allyl sulfides are phytochemicals believed to enhance immune function, inhibit tumor growth, facilitate carcinogen excretion and reduce serum cholesterol levels.

Glucosinolates
Broccoli, cabbage, Brussels sprouts, cauliflower, watercress, turnips and cabbage are not only loaded with vitamins and minerals but also contain phytochemicals called indoles and isothiocyanates, collectively called glucosinolates. These compounds have been shown to trigger enzyme systems that block or suppress DNA damage. They also appear to reduce tumor size and work against the high levels of estrogen associated with breast cancer.

Carotenoids
The more famous of the phytochemical brethren, carotenoids, such as alpha- and beta-carotene, are plant pigments that give many fruits and vegetables their vibrant colors. They also seem to be powerful antioxidants--that is, they help offset the damage done by oxidation, a normal metabolic process that can leave the body vulnerable to cancer, heart disease, macular degeneration and accelerated aging. Food sources include dark-green, orange or red fruits, and vegetables such as carrots, sweet potatoes, apricots, spinach, broccoli and cantaloupe.

And don't forget about another famous carotenoid: lycopene. Found in tomatoes, it appears to play a powerful role in preventing prostate cancer. More recently, it has also been implicated in preventing stomach cancer.

Phytoestrogens
Soy foods, especially tofu, tempeh and miso, contain phytoestrogens that may protect against certain cancers, particularly hormone-sensitive cancers, such as those of the breast, endometrium and prostate. Phytoestrogens such as genistein, daidzein and lignans, interfere with sex hormone metabolism, which often goes awry in these types of cancers. Phytoestrogens have also been implicated in reducing bad LDL cholesterol levels.

Polyphenols
A broad category of compounds, polyphenols include ellagic acid, tannic acid, vanillin, caffeic, chlorogenic, and ferulic acid. Found in almost all plant foods, especially strawberries, raspberries, blackberries, walnuts and pecans, polyphenols are thought to prevent conversion of substances into carcinogens and inhibit mutations.

Flavonoids
Comprising more than 2,000 substances, flavonoids are powerful antioxidants found in fruits, vegetables, wine and tea, especially green tea. These pervasive substances may defend cells against carcinogens, curb the oxidation of LDL cholesterol and prevent blood clotting. Major flavonoid classes include flavonols, flavanones, catechins, anthocyanins, isoflavones, dihydroflavonols and chalcones.

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed