Phytochemicals are compounds that occur naturally in plant foods such as fruits, vegetables, legumes, and grains. Phyto is from the Greek word for plant. Like vitamins, they occur naturally, but unlike vitamins, they have not yet been recognized as essential.
The study of phytochemcials is a very new science, and although it is tempting to take supplements of specific phytochemicals that appear to provide specific health benefits, this is not always wise. The best way to capitalize on the benefits of phytochemicals is to eat a wide variety of fruits, vegetables, grains, and legumes.
Every plant food appears to have a different mix of phytochemicals that work in concert with each other, as well as with vitamins and minerals, hormones, and other compounds to provide health benefits. Tomatoes contain more than 100 phytochemicals.
Phytochemicals include flavonoids, which impart flavor, such as the sulfur compounds in onion, or the capsaicin in peppers. Also, the pigments such as beta carotene and lycopene are carotenoid pigments; anthocyanin is a pigment that gives red cabbage and berries their deep red to purple hue.
Antioxidants are a subcategory of phytochemicals. They are essential for combating the cellular damage caused by free radicals, which are reactive forms of oxygen produced by the body's metabolic processes. Free radicals are present in particularly great quantities during times of stress, illness, and exposure to toxins.
Antioxidants include vitamins, A,C and E, the mineral selenium, and carotenoid pigments. More than 600 carotenoids are found in nature, and about fifty of these may be used by the body.
Lycopene, found in watermelon and cooked tomatoes, is one type of carotenoid used by the body.
Lutein and zeaxanthin, xanthophylis found in corn and in leafy greens such as kale and spinach, also types of carotenids, are believed to protect the macular area of the eye. These antioxidants in general seem to interfere with the growth of cancer cells and may reduce the risk of some cancers.
Phytochemicals such as ALLYL SULFIDES are contained in onion, garlic, leeks and chives. The possible health benefits from these food sources-increase enzymes that affect cancer causing substances and aid in their elimination from the body.
CAPSAICIN is contained in chili's and appears to prevent blood clotting and may interfere with development of cancer cells.
CATECHINS are contained in apples, dark chocolate, grapes, raspberries, red wine, and tea. They may reduce the risk of cancers and help to prevent buildup of plaque on arterial walls.
INDOLES are contained in cruciferous vegetables such as kale, broccoli, cabbage and cauliflower. They stimulate enzymes, make estrogen less effective, possibly reducing breast cancer risks.
ISOFLAVONES are contained in soybeans (tofu, soymilk, soy nuts) and inhibit cancer cell growth and division under some conditions.
ISOTHIOCYANATES are contained in cruciferous vegetables. They protect against cancer through their effects on enzymes
PHENOLIC ACIDS-tomatoes, citrus fruits, carrots, nuts, strawberries, raspberries, whole grains, pomegrantes. Reduce the genetic damage caused by carcinogens like TOBACCO smoke and air pollution.
POLYPHENOLS contained in green tea, grapes and wine help to prevent cancer.
QUERCETIN as in apples, berries, red onion, red and purple grapes, tea and tomatoes, is an antioxidant that may prevent some kinds of cancer. It may also help to maintain beneficial levels of serum cholesterol and prevent cell damage.
RESVERATROL is contained in grapes, especially the skins, red wine, and peanuts. It inhibits all three stages of carcinogenesis (tumor initiation, promotion, and progression); lowers serum cholesterol levels.
SAPONINS as in beans, and legumes. Prevent cancer cells from multiplying by influencing the genetic material in the cells.
TERPENES contained in cherries, citrus peel, and lavender, block development of breast tumors, causes existing tumors to regress.
One intriguing aspect of phtochemicals in food preparation is that they are associated with specific flavors in foods. The pungency of onions (allyl sulfides) to the heat in chilies (capsaicin) to the sharp aromas of pine in some herbs (terpense).
The study of phytochemcials is a very new science, and although it is tempting to take supplements of specific phytochemicals that appear to provide specific health benefits, this is not always wise. The best way to capitalize on the benefits of phytochemicals is to eat a wide variety of fruits, vegetables, grains, and legumes.
Every plant food appears to have a different mix of phytochemicals that work in concert with each other, as well as with vitamins and minerals, hormones, and other compounds to provide health benefits. Tomatoes contain more than 100 phytochemicals.
Phytochemicals include flavonoids, which impart flavor, such as the sulfur compounds in onion, or the capsaicin in peppers. Also, the pigments such as beta carotene and lycopene are carotenoid pigments; anthocyanin is a pigment that gives red cabbage and berries their deep red to purple hue.
Antioxidants are a subcategory of phytochemicals. They are essential for combating the cellular damage caused by free radicals, which are reactive forms of oxygen produced by the body's metabolic processes. Free radicals are present in particularly great quantities during times of stress, illness, and exposure to toxins.
Antioxidants include vitamins, A,C and E, the mineral selenium, and carotenoid pigments. More than 600 carotenoids are found in nature, and about fifty of these may be used by the body.
Lycopene, found in watermelon and cooked tomatoes, is one type of carotenoid used by the body.
Lutein and zeaxanthin, xanthophylis found in corn and in leafy greens such as kale and spinach, also types of carotenids, are believed to protect the macular area of the eye. These antioxidants in general seem to interfere with the growth of cancer cells and may reduce the risk of some cancers.
Phytochemicals such as ALLYL SULFIDES are contained in onion, garlic, leeks and chives. The possible health benefits from these food sources-increase enzymes that affect cancer causing substances and aid in their elimination from the body.
CAPSAICIN is contained in chili's and appears to prevent blood clotting and may interfere with development of cancer cells.
CATECHINS are contained in apples, dark chocolate, grapes, raspberries, red wine, and tea. They may reduce the risk of cancers and help to prevent buildup of plaque on arterial walls.
INDOLES are contained in cruciferous vegetables such as kale, broccoli, cabbage and cauliflower. They stimulate enzymes, make estrogen less effective, possibly reducing breast cancer risks.
ISOFLAVONES are contained in soybeans (tofu, soymilk, soy nuts) and inhibit cancer cell growth and division under some conditions.
ISOTHIOCYANATES are contained in cruciferous vegetables. They protect against cancer through their effects on enzymes
PHENOLIC ACIDS-tomatoes, citrus fruits, carrots, nuts, strawberries, raspberries, whole grains, pomegrantes. Reduce the genetic damage caused by carcinogens like TOBACCO smoke and air pollution.
POLYPHENOLS contained in green tea, grapes and wine help to prevent cancer.
QUERCETIN as in apples, berries, red onion, red and purple grapes, tea and tomatoes, is an antioxidant that may prevent some kinds of cancer. It may also help to maintain beneficial levels of serum cholesterol and prevent cell damage.
RESVERATROL is contained in grapes, especially the skins, red wine, and peanuts. It inhibits all three stages of carcinogenesis (tumor initiation, promotion, and progression); lowers serum cholesterol levels.
SAPONINS as in beans, and legumes. Prevent cancer cells from multiplying by influencing the genetic material in the cells.
TERPENES contained in cherries, citrus peel, and lavender, block development of breast tumors, causes existing tumors to regress.
One intriguing aspect of phtochemicals in food preparation is that they are associated with specific flavors in foods. The pungency of onions (allyl sulfides) to the heat in chilies (capsaicin) to the sharp aromas of pine in some herbs (terpense).
Great blog, Keppi! Very informative. I have been enjoying reading your blogs and learning along the way. Your pilates classes are great, too. Thanks -- we're going to miss you!
ReplyDeleteJenny in Vienna
HI Jenny from Vienna. Thank you so much for your support, and for participating in our Pilates classes at Evolution Fitness. What a great group of women, and I seem to remember a gentleman too!! You will forever be in my heart.
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