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Phytochemicals; Another Good Reason to Eat 5-9 Servings a Day of Fruits & VegetablesA 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. This content comes from www.dole5aday.com and is being used with permission from Dole Food Company, Inc. For more information, visit www.dole5aday.com.Phytochemicals in Fruits and VegetablesCarotenoidsCarotenoids 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. Beta-CaroteneBeta-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. ResveratrolResveratrol 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 AcidEllagic 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. This content comes from www.dole5aday.com and is being used with permission from Dole Food Company, Inc. For more information, visit www.dole5aday.com. |
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| Tony and his staff make every effort to ensure the accuracy of the material found on his website. All information provided herein, including the benefits of eating fruits and vegetables is intended for educational purposes only, and is not intended to provide any medical advice. | ||||||||