One of the exciting areas of nutrition today places focus on a group of substances called phytochemicals - these are nonnutritive substances in plants that have health-protective benefits ('phyto' means plant). Phytochemicals are the compounds that give plants their beautiful colors that appeal so much to our sense of sight topped with their distinctive aromas! these natural compounds also protect plants from the brutal onslaught of overexposure to sunlight, insects and other environmental hazards.
Phytochemicals are found in fruits, vegetables, grains, beans, and other plants, and some of these are believed to protect cells from damage that could lead to cancer.
Based on an article by the American Institute for Cancer Research, which states that findings from laboratory studies have shown that phytochemicals have the potential to:
Phytochemicals are found in fruits, vegetables, grains, beans, and other plants, and some of these are believed to protect cells from damage that could lead to cancer.
Based on an article by the American Institute for Cancer Research, which states that findings from laboratory studies have shown that phytochemicals have the potential to:
- Stimulate the immune system
- Block substances we eat, drink and breathe from becoming carcinogens (cancer causing agents)
- Reduce the kind of inflammation that makes cancer growth more likely
- Prevent DNA damage and help with DNA repair
- Reduce the kind of oxidative damage to cells that can spark cancer
- Slow the growth rate of cancer cells
- Trigger damaged cells to commit suicide before they can reproduce
- Help to regulate hormones
Apart from cancer prevention and treatment, ongoing research is showing that phytochemicals might preform other important functions by acting as powerful antioxidants, decreasing blood pressure, and cholesterol, preventing cataracts, reducing menopause symptoms and risk for osteoporosis (a condition of fragile bone with an increased risk for breaking). One fruit or vegetable may contain many phytochemicals, but one or only a select few are usually present in a large amount. In one example, garlic contains more than 160 identified compounds. when a clove of garlic is cut or crushed, it produces Sulphur compounds such as allicin (allicin is the key ingredient responsible for the broad-spectrum of anti-bacterial activity in garlic), which many scientists believe is partly responsible for the health benefits of garlic.
How To Get More Out Of the Phytochemicals From Food In Your Daily Eating Plan
Research is showing that pure extracts of phytochemicals in supplements is less effective than when they are present in whole foods. The body may not use some phytochemicals in its pure form and some might not function by themselves, as such phytochemicals have less protective power when taken into the body as concentrated extracts such as pills. It is therefore recommended to get these substances by eating the many natural foods that they are present in.
Some of the Many Phytochemicals, Their Food Source and Action.
Carotenoids
Deeply colored fruits and vegetables
- Act as antioxidants (a substance that removes potentially damaging oxidizing agents in a living organism).
Curcumin
Turmeric – a spice
- May inhibit enzymes that activate carcinogens.
Beta Glucan
Oat bran, rolled oats, oat flour
- May reduce risk of coronary heart disease
Capsaicin
Hot peppers
- May reduce risk of fatal clotting in heart disease.
Monoterpenes
Citrus (fruits, juices, peels, oils)
- May act as antioxidants and increase production of enzymes that may help the body dispose of carcinogens.
Indoles
Cruciferous vegetables such as broccoli, kale, cauliflower, cabbage, turnip, Brussel sprouts.
- May stimulate enzymes that make the hormone estrogen less effective, possibly reducing breast cancer.
Organosulfur Compounds
Onions, garlic, chives, leeks
- May block the action of cancer-causing chemicals. May offer heart protection by decreasing production of cholesterol by the liver.
Tannins
Grapes, red and white wine, tea.
- Act as antioxidants, may inhibit enzymes that activate carcinogens.
References
Personal Nutrition – Marie A. Boyle, Sara Long
http://www.allicinfacts.com/
http://www.breastcancer.org
http://www.aicr.org/
How To Get More Out Of the Phytochemicals From Food In Your Daily Eating Plan
Research is showing that pure extracts of phytochemicals in supplements is less effective than when they are present in whole foods. The body may not use some phytochemicals in its pure form and some might not function by themselves, as such phytochemicals have less protective power when taken into the body as concentrated extracts such as pills. It is therefore recommended to get these substances by eating the many natural foods that they are present in.
Some of the Many Phytochemicals, Their Food Source and Action.
Carotenoids
Deeply colored fruits and vegetables
- Act as antioxidants (a substance that removes potentially damaging oxidizing agents in a living organism).
Curcumin
Turmeric – a spice
- May inhibit enzymes that activate carcinogens.
Beta Glucan
Oat bran, rolled oats, oat flour
- May reduce risk of coronary heart disease
Capsaicin
Hot peppers
- May reduce risk of fatal clotting in heart disease.
Monoterpenes
Citrus (fruits, juices, peels, oils)
- May act as antioxidants and increase production of enzymes that may help the body dispose of carcinogens.
Indoles
Cruciferous vegetables such as broccoli, kale, cauliflower, cabbage, turnip, Brussel sprouts.
- May stimulate enzymes that make the hormone estrogen less effective, possibly reducing breast cancer.
Organosulfur Compounds
Onions, garlic, chives, leeks
- May block the action of cancer-causing chemicals. May offer heart protection by decreasing production of cholesterol by the liver.
Tannins
Grapes, red and white wine, tea.
- Act as antioxidants, may inhibit enzymes that activate carcinogens.
References
Personal Nutrition – Marie A. Boyle, Sara Long
http://www.allicinfacts.com/
http://www.breastcancer.org
http://www.aicr.org/