Phytochemicals; Another Good Reason to Eat Your
Fruits & Vegetables
A phytochemical is a natural bioactive compound found in plant
foods that works with nutrients and dietary fiber to protect against
disease. Research suggests that phytochemicals, working together
with nutrients found in fruits, vegetables and nuts, may help slow
the aging process and reduce the risk of many diseases, including
cancer, heart disease, stroke, high blood pressure, cataracts,
osteoporosis, and urinary tract infections.
Pronounced "fight-o-chemicals," phytochemicals fight to protect your health.
They can have complementary and overlapping mechanisms of action in the
body, including antioxidant effects, modulation of detoxification enzymes,
stimulation of the immune system, modulation of hormone metabolism, and
antibacterial and antiviral effect.
"Phyto" is a Greek word that means plant and phytochemicals are
usually related to plant pigments. So, fruits and vegetables that are
bright colors — yellow, orange, red, green, blue, and purple —
generally contain the most phytochemicals and the most nutrients.
You can benefit from all of the phytochemicals and nutrients found in plant
foods by eating 5-9 servings of fruits and vegetables a day and eating more
whole grains, soy and nuts.
More than 900 different phytochemicals have been found in
plant foods and more will be discovered. These protective
plant compounds are an emerging area of nutrition and health,
with new research reported everyday.
Remember, to get your Phytos eat 5-9 servings of colorful
fruits and vegetables every day!
The following charts provide a description of the most well researched
phytochemicals and some of the fruits and vegetables they are found in.
Complete phytochemical analysis has not been done on most fruits and
vegetables. USDA will conduct phytochemical analysis on approximately 100
of the most frequently eaten fruits and vegetables during 2000-2001. Our
charts will be updated as more phytochemical research becomes available.
Current research suggests that most fruits and vegetables contain
phytochemicals and that many fruits and vegetables contain a wide variety of
phytochemicals.
Phytochemicals in Fruit Chart
Phytochemicals in Vegetable Chart
Why Fruits and Vegetables are Better Than Supplements
Colorful fruits and vegetables contain hundreds of phytochemicals that work together
with nutrients to promote health and prevent disease. When you eat fruits and
vegetables, the phytochemicals are easily absorbed to provide the maximum health
benefits.
In contrast, supplements or pills contain large doses of only one or two phytochemicals.
These isolated supplements have not proven to be effective or even safe.
Phytochemicals in Fruits and Vegetables
Carotenoids
Carotenoids are the pigments responsible for the colors of many red, green, yellow and
orange fruits and vegetables. Carotenoids are a large family of phytochemicals which
include alpha-carotene, beta-carotene, lutein, lycopene, cryptoxanthin, canthaxanthin,
zeaxanthin, and others.
Carotenoids protect the body by decreasing risk of heart disease, stroke, blindness, and
certain types of cancer. They may also help to slow the aging process, reduce
complications associated with diabetes, and improve lung function. Fruits and
vegetables that are dark green, yellow, orange or red contain carotenoids.The following information
describes four of the carotenoids.
Beta-Carotene
Beta-Carotene may help to slow the aging process, reduce the risk of
certain types of cancer, improve lung function, and reduce
complications associated with diabetes. Beta-carotene is found in
yellow-orange fruits and vegetables such as mangoes, cantaloupe,
apricots, papaya, kiwifruit, carrots, pumpkins, sweet potatoes, and
winter squash, and green vegetables, such as broccoli, spinach, and
kale.
Lutein
Lutein is essential for maintaining proper vision as we age. It has
been shown to reduce the risk of cataracts and macular degeneration,
the leading causes of blindness in older people and may help reduce
the risk of certain types of cancer. Kale, spinach and collard greens
contain the most lutein of any fruit or vegetable. Other sources of
lutein include kiwifruit, broccoli, collard greens, brussels sprouts,
swiss chard, and romaine lettuce.
Lycopene
Diets rich in lycopene have been shown to reduce the risk of prostate
cancer and heart disease. Lycopene is found in red fruits and
vegetables such as tomatoes and cooked tomato products, red
peppers, pink grapefruit, watermelon.
Zeaxanthin
Zeaxanthin may help to prevent macular degeneration, which is the
leading cause of visual impairment in people over 50. It may also
help to prevent certain types of cancer. Corn, spinach, winter squash,
and egg yolks contain zeaxanthin.
Flavonoids
Flavonoids are another large family of protective phytochemicals found in fruits and
vegetables. Flavonoids, also called bioflavonoids, act as antioxidants. Antioxidants
neutralize or inactivate highly unstable and extremely reactive molecules, called free
radicals, that attack the cells of our body every day. Free radical damage is believed to
contribute to a variety of health problems, including cancer, heart disease and aging.
There are many different types of flavonoids and each appears to have protective health
effects. Some of the better known flavonoids include resveratrol, anthocyanins,
quercetin, hesperidin, tangeritin, kaempferol, myricetin, and apigenin. Flavonoids are
found in a variety of foods, such as oranges, kiwifruit, grapefruit, tangerines, berries,
apples, red grapes, red wine, broccoli, onions, and green tea. The five primary flavonoids
found in fruits and vegetables are:
Resveratrol
Resveratrol may reduce the risk of heart disease, cancer, blood
clots and stroke. Red grapes, red grape juice, and red wine contain
resveratrol.
Anthocyanins
Anthocyanins, which are particularly high in blueberries, have been
shown to protect against the signs of aging. In one study, elderly
rats that ate the equivalent of a half-cup of blueberries daily for eight
weeks improved balance, coordination, and short-term memory.
Scientists think these results may apply to humans as well.
Anthocyanins in blueberries and cranberries have also been shown
to help prevent urinary tract infections. Blueberries, cherries,
strawberries, kiwifruit, and plums contain anthocyanins.
Quercetins
Quercetins may reduce inflammation associated with allergies,
inhibit the growth of head and neck cancers, and protect the lungs
from the harmful effects of pollutants and cigarette smoke. Apples,
pears, cherries, grapes, onions, kale, broccoli, leaf lettuce, garlic,
green tea, and red wine contain quercetins.
Hesperidin
Hesperidin is a flavonoid that may protect against heart disease.
Hesperidin is found in citrus fruits and fruit juices, such as oranges
and orange juice, grapefruit and grapefruit juice, tangerines, lemons,
limes, mandarins, and tangelos.
Tangeritin
Tangeritin may help prevent cancers of the head and neck.
Tangeritin is found in citrus fruits and their juices.
Phenolic Compounds
Phenolic compounds may reduce the risk of heart disease and certain types of cancer.
Phenolic compounds may be found in berries, prunes, red grapes and red grape juice,
kiwifruit, currants, apples and apple juice, and tomatoes.
Ellagic Acid
Ellagic acid is a phenolic compound that may reduce the risk of certain
types of cancer and decrease cholesterol levels. Ellagic acid is found in
red grapes, kiwifruit, blueberries, raspberries, strawberries, blackberries,
and currants.
Sulphoraphane
Sulphoraphane is in a class of phytochemicals called isothiocyanates. Sulphoraphane
may reduce the risk of colon cancer. Cruciferous vegetables such as broccoli sprouts,
broccoli, cauliflower, kale, Brussels sprouts, cabbage, bok choy, collard greens, turnips
and turnip greens contain sulphoraphane.
Limonene
Limonene is in a class of phytochemicals called mono-terpenes. It is found in the rinds
and the edible white membranes of citrus fruits, such as oranges, grapefruit, tangerines,
lemons and limes. Limonene may help to protect the lungs and reduce the risk of
certain types of cancer.
Indoles
This family of phytochemicals may reduce the risk of certain types of cancer, including
breast cancer. Indoles are found in cruciferous vegetables, such as broccoli, cauliflower,
kale, brussels sprouts, cabbage, bok choy, collard greens, watercress, and turnips and
turnip greens.
Allium Compounds
Allium compounds may reduce the risk of certain types of cancer and lower cholesterol
and blood pressure. Garlic, onions, chives, leeks, and scallions contain allium
compounds.
Fruits and Veggies Rich in Phytochemicals
Research suggests that:
- most fruits and vegetables contain phytochemicals
- some fruits and vegetables contain many different phytochemicals
- phytochemicals in a specific fruit or vegetable work together with nutrients to protect
your health.
Following is a list of the most well researched fruits and vegetables and the
phytochemicals they contain.
-
Apples and apple juice contain phenolic compounds which may protect against heart
disease.
-
Apricots (fresh and dried) contain beta-carotene which may help slow the aging
process, reduce the risk of certain types of cancer, improve lung function, and
reduce complications associated with diabetes.
-
Blackberries contain ellagic acid which may reduce the risk of certain forms of
cancer and decrease cholesterol levels.
-
Blueberries contain anthocyanins which may protect against the effects of aging.
Blueberries also contain ellagic acid which may reduce the risk of certain forms of
cancer and decrease cholesterol levels.
-
Bok Choy contains a variety of phytochemicals including sulphoraphane and indoles.
- Broccoli contains many different phytochemicals including sulphoraphane, indoles,
beta-carotene, lutein, and quercetins. These phytochemicals may help slow the
aging process, reduce the risk of certain types of cancer, improve lung function,
protect against macular degeneration and cataracts, reduce inflammation associated
with allergies, and reduce complications associated with diabetes.
- Broccoli sprouts contain sulphoraphane which may reduce the risk of certain types
of cancer.
- Brussel sprouts contain a variety of phytochemicals including sulphoraphane and
indoles. These phytochemicals may reduce the risk of certain types of cancer.
- Cabbage contains a variety of phytochemicals including sulphoraphane and indoles.
These phytochemicals may reduce the risk of certain types of cancer.
- Cantaloupe contains beta-carotene which may help slow the aging process, reduce
the risk of certain types of cancer, improve lung function, and reduce complications
associated with diabetes.
- Carrots contain beta-carotene which may help slow the aging process, reduce the
risk of certain types of cancer, improve lung function, and reduce complications
associated with diabetes.
- Cauliflower contains a variety of phytochemicals including sulphoraphane and
indoles. These phytochemicals may reduce the risk of certain types of cancer.
- Cherries contain anthocyanins which may protect against the signs of aging.
Cherries also contain quercetins which may reduce inflammation associated with
allergies, inhibit the growth of head and neck tumors, and protect the lungs from the
harmful effects of pollutants and cigarette smoke.
- Chives contain allium compounds that may reduce the risk of certain forms of cancer
and lower cholesterol and blood pressure.
- Citrus fruits, such as oranges, grapefruits, and tangerines contain hesperidin and
tangeritin which act as antioxidants to reduce the risk of heart disease and various
types of cancer. Citrus fruits also contain limonene which may protect the lungs.
- Collard greens contain lutein which may reduce the risk of cataracts and macular
degeneration. Collard greens also contain indoles and sulphoraphane which may
help decrease the risk of certain types of cancer.
- Corn contains zeaxanthin which may help to prevent macular degeneration, which is
the leading cause of visual impairment in people over 50.
- Currants contain ellagic acid which may reduce the risk of certain forms of cancer
and decrease cholesterol levels.
- Garlic contains allium compounds which may reduce the risk of certain forms of
cancers and lower cholesterol levels and blood pressure. Garlic also contains
quercetins which may reduce inflammation associated with allergies, inhibit the
growth of head and neck tumors, and protect the lungs from the harmful effects of
pollutants and cigarette smoke.
- Kale contains a variety of phytochemicals including beta carotene which may help
slow the aging process, reduce the risk of certain types of cancer, improve lung
function, and reduce complications associated with diabetes and lutein which may
reduce the risk of cataracts and macular degeneration. Kale also contains indoles
and sulphoraphane which may help decrease cancer risk and quercetins which may
reduce inflammation associated with allergies, inhibit the growth of head and neck
tumors, and protect the lungs from the harmful effects of pollutants and cigarette
smoke.
- Kiwifruit contains a variety of phytochemicals, including beta-carotene, lutein,
anthocyanins, and ellagic acid. These phytochemicals may reduce the risk of heart
disease, certain types of cancer, cataracts, and macular degeneration.
- Leaf Lettuce contains quercetins which may reduce inflammation associated with
allergies, inhibit the growth of head and neck tumors, and protect the lungs from the
harmful effects of pollutants and cigarette smoke.
- Leeks contain allium compounds which reduce the risk of certain forms of cancer
and may lower cholesterol levels and blood pressure.
- Mangoes contain beta-carotene which may help slow the aging process, reduce the
risk of certain forms of cancer, improve lung function, and reduce complications
associated with diabetes.
- Onions contain allium compounds which may reduce the risk of certain forms of
cancer and lower cholesterol levels and blood pressure. Onions also contain
quercetins which may reduce inflammation associated with allergies, inhibit the
growth of head and neck tumors, and protect the lungs from the harmful effects of
pollutants and cigarette smoke.
- Papaya contain beta-carotene which may help slow the aging process, reduce the
risk of certain forms of cancer, improve lung function, and reduce complications
associated with diabetes.
- Pears contain quercetins which may reduce inflammation associated with allergies,
inhibit the growth of head and neck tumors, and protect the lungs from the harmful
effects of pollutants and cigarette smoke.
- Pink grapefruit contains lycopene which may decrease risk for prostate cancer and
heart disease. Pink grapefruit also contains hesperidin and tangeritin which act as
antioxidants to reduce the risk of heart disease and various types of cancer as well
as limonene which may protect the lungs.
- Plums contain anthocyanins which may help
protect against the signs of aging.
- Prunes contain phenolic compounds which act as antioxidants that may prevent the
loss of long-term memory and learning ability.
- Pumpkins contain beta-carotene which may help slow the aging process, reduce the
risk of certain types of cancer, improve lung function, and reduce complications
associated with diabetes.
- Raisins contain phenolic compounds that may act as powerful antioxidants to help
slow the aging process.
- Raspberries contain ellagic acid which may reduce the risk of certain forms of
cancer and decrease cholesterol levels.
- Red grapes and grape juice contain resveratrol and ellagic acid which may lower the
risk of heart disease and certain forms of cancer.. Red grapes also contain
quercetins which may reduce inflammation associated with allergies, inhibit the
growth of head and neck tumors, and protect the lungs from the harmful effects of
pollutants and cigarette smoke.
- Red peppers contain lycopene which reduce the risk of prostate cancer and heart
disease.
- Romaine lettuce contains lutein which may reduce the risk of cataracts and macular
degeneration, the leading causes of visual impairment in people over 50.
- Scallions contain allium compounds which may reduce the risk of certain forms of
cancer and lower cholesterol levels and blood pressure.
- Spinach contains beta-carotene which may help slow the aging process, reduce the
risk of certain types of cancer, improve lung function, and reduce complications
associated with diabetes. Spinach also contains lutein and zeaxanthin which may
help prevent blindness. People who eat lots of spinach have a decreased risk of
cataracts and macular degeneration, the leading causes of visual impairment in
people over 50.
- Strawberries contain anthocyanins which may protect against the effects of aging.
Strawberries also contain ellagic acid which may reduce the risk of certain forms of
cancer and decrease cholesterol levels.
- Sweet potatoes contain beta-carotene which may help slow the aging process,
reduce the risk of certain types of cancer, improve lung function, and reduce
complications associated with diabetes.
- Swiss chard contains lutein which may reduce the risk of cataracts and macular
degeneration. Swiss chard also contains indoles and sulphoraphane which may
help decrease the risk of certain types of cancer.
- Tomatoes and cooked tomato products contain lycopene which may decrease risk
for prostate cancer and heart disease. Tomato products such as ketchup, tomato
juice, and spaghetti sauce are some excellent sources of lycopene.
- Turnips contain indoles and sulphoraphane which may help decrease the risk of
certain types of cancer.
- Watercress contains indoles and sulphoraphane which may help decrease the risk
of certain types of cancer.
- Watermeloncontains lycopene which may decrease risk for prostate cancer and
heart disease.
- Winter squash contains beta-carotene which may help slow the aging process,
reduce the risk of certain forms of cancer, improve lung function, and reduce
complications associated with diabetes. Winter squash also contains zeaxanthin
which may help to prevent macular degeneration, which is the leading cause of
visual impairment in people over 50.
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