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.
These phytochemicals may reduce the risk of certain types of cancer.
- 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 Lettucecontains 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.
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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