Why Phytochemicals
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| Phytochemical Table | ||
|---|---|---|
| Food | Phytochemicals | Benefits |
| Apples | Flavonoids | Protect against cancer, cholesterol lowering, fight heart disease, reduce inflammation |
| Beans | Flavonoids (saponins) | Protect against cancer, cholesterol lowering |
| Berries | Ellagic Acid | Prevent cellular changes that can lead to cancer, protect aging brain |
| Broccoli | Indoles, isothiocyanates | Protect against cancer, stroke and heart disease |
| Carrots | Beta-carotene | Antioxidant |
| Citrus fruits | Flavonoids (limonene) | Antioxidant, inhibit tumor formation, decrease inflammation |
| Flaxseed | Isoflavones | Protect against cancer, lower cholesterol |
| Garlic | Allium (allyl sulfides) | Protect against cancer and heart disease, boost immune system |
| Grains | Isoflavones | Protect against cancer, lower cholesterol |
| Red grapes | Flavonoids (quercitin) | Protect against cancer and heart disease |
| Onions | Allium (allyl sulfides) | Protect against cancer and heart disease, boost immune system |
| Soy | Isoflavones | Protect against cancer and heart disease, improve bone density, reduce menopausal symptoms |
| Tea | Flavonoids | Protect against cancer and heart disease |
| Tomatoes | Flavonoids | Protect against cancer, fight infection |
This table shows which phytochemicals are found in which foods. If you are looking for a certain food and it isn't listed, look up another food of the same color--odds are it contains the same phytochemicals. For instance, if you're looking for kale, check out broccoli.
How to Get More Phytochemicals
Now that you know how important these substances are to your good health, you may be wondering how you can increase your intake of them. Here are a few tips for you:
- Eat at least 5 portions of fruits and vegetables per day. Research has shown that this can lower cancer rates by 20%. An easy and tasty way to ensure you get the recommended portions of fruits and vegetables is to make them into a smoothie that even children will love. To learn about my favorite high-powered blender, click here.
- Eat the white part of citrus fruits. It's rich in limonin and glucarates, as well as pectin which can lower your cholesterol, curb your appetite and suppress your hunger.
- Eat more soy. But don't go overboard. However, soy contains healthful ingredients which can improve your bone health and reduce the risk of certain cancers. In addition, it can reduce the symptoms of menopause.
- Eat fruit as a snack. Fresh fruit tastes great and is loaded with these healthy substances.
- Increase your consumption of herbs and spices, which add flavor and are loaded with phyto chemicals. Besides adding herbs and spices to your tasty dishes, drink more herbal teas.
Are There any Dangers?
You can't go wrong eating fresh fruits and vegetables. But when people start isolating and even synthesizing substances, that's when you could run into trouble. For instance, studies have shown the potential for high doses of flavonoids to cause gastrointestinal or allergic problems.
People sometimes think that if a substance is good for them in a small amount, then a big amount would be even better. That's not always true. Large, isolated amounts might be harmful.
So, the most prudent thing is to continue to eat lots of fruits and vegetables to ensure you're getting a healthy amount of phyto chemicals.
Visit the Glossary for definitions.
Return to Nutrition Facts from Phytochemicals .
