Health and Disease Prevention: 10 Important Phytochemicals
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Phytochemicals are found in plants and are not needed for normal body functions but have health benefits such as preventing cancer or reducing inflammation. Many of them are the chemicals that give many fruits and vegetables their bright colors. Phytochemicals are divided into several groups based on their chemical structure. Flavonoids are one of these groups and are sometimes called bioflavonoids. Flavonoids make up a large group – the first five listed here are members. Other groups include phenolic acids, hydroxycinnamic acids, lignans, carotenoids and saponins.
1) Quercetin
Quercetin is a type of flavonoid. There are indications that it may have some anti-inflammatory (inhibits production and release of histamine) and anti-cancer activity. Foods high in quercetin include apples, black & green tea and onions.
2) Resveratrol
Resveratrol is also a type of flavonoid. It is the phytochemical believed to give red wine its healthful benefits. It is made in the skin of some red grapes as an antifungal substance. Resveratrol has been shown to interfere with carcinogenesis. There are also reports of its effectiveness against aging, Huntington’s disease, Alzheimer’s disease and cardiac fibrosis, but these have not been confirmed.
3) Catechins
Catechins are also in the flavonoid family of phytochemicals. They can been found in white and green tea. Catehins are believed by many to slow or prevent many cancers, some studies indicate otherwise however.
4) Cyanidin
Cyanidin is a type of anthocyanin and is also a flavonoid. It is a pigment found in mostly in berries. Cyanidin has antioxidant effects and may reduce the risk of developing cancer and heart disease. Foods high in cyanidin include blackberries, blueberries, cherries, cranberries, plums and apples.
5) Isoflavones
Isoflavones are also known as phytoestrogens and are yet another member of the flavonoid family. Subtypes of isoflavones are daidzein, genistein and glycitein. They may offer protection from some types of cancer. Foods high in isoflavones include soy,
alfalfa sprouts, peanuts and other legumes.
6) Lignans
Lignans are another type of phytoestrogen. They are antioxidants and can be found in flax seeds, pumpkin seeds, sesame seeds, and whole grains such as rye.
7) Phenolic acids
Phenolic acids include curcumin among others. Curcumin is the active ingredient of the spice turmeric and is found in mustard. Curcumin has been in the news off and on recently as a possible anti-cancer agent.
8) Carotenoids
Carotenoids are well known for their antioxidant effects. They are divided in two main groups: carotenes and xanthophylls. Specific well known carotenoids include beta-carotene, lycopene and lutein. Foods high in beta-carotene include yellow and orange fruits and vegetables such as carrots. Some studies have shown that lycopene can reduce the risk of cancer. Foods high in lycopene include tomatoes (and tomato sauce), watermelon and papaya. Lutein can be found in foods such as spinach, other green leafy vegetables and papaya, squash and pumpkin.
9) Saponins
Saponins can be found in legumes and grains such as soybeans and alfalfa. They may have some cholesterol lowering abilities. Saponins are also natural detergents and are sometimes used to make soap.
10) Isothiocyanates
Isothiocyanates have been shown to have anti-cancer activity. Foods include cruciferous vegetables like brocolli, brussels sprouts, cauliflower and cabbage.
So far over 900 different phytochemicals have been discovered – and more are being found all the time. For this reason it is important to make sure you have lots of phytochemicals in your diet. Typical Americans do not eat of lot of fresh fruits and vegetables – yet it is essential to eat these types of foods to be able to get enough phytochemicals (as well as vitamins). Since phytochemicals are found in plants it is very important to eat lots of fruits, vegetables, legumes and grains. It is recommended to eat lots of plant based foods that are dark green or other bright colors everyday.
This list of individual phytochemicals and phytochemical families is not complete, but should give you a good place to start with improving your diet and health. For more information see the Ohio State University article: Phytochemicals – Vitamins of the Future? or Wikipedia.
(Technorati Tags: phytochemicals, resveratrol, beta-carotene, lycopene, cancer, health)
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on August 15th, 2006 at 3:08 am
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on August 15th, 2006 at 3:08 am
[…] Health and Disease Prevention: 10 Important Phytochemicals by Trisha […]
on August 15th, 2006 at 6:22 am
Very interesting and informative list, thank you! Our list is up if you’d like to look – http://lilduckduck.com/ducky-moments-in-time/240
Have a great day!
on August 15th, 2006 at 11:43 am
Good information, thx for sharing it.
on August 16th, 2006 at 1:07 pm
Thanks for the info! I’m forwarding it to all the women in my life.
on August 17th, 2006 at 12:07 am
[…] Health and Disease Prevention: 10 Important Phytochemicals by Trisha […]
on August 25th, 2006 at 4:47 am
[…] Health and Disease Prevention: 10 Important Phytochemicals by Trisha […]
on August 26th, 2006 at 2:30 am
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on August 26th, 2006 at 2:30 am
[…] 117. 10 steps to improve your ESP, healing and psychic abilities by Jacob 118. AAA list of 11 important advantages to list writing by Darren 119. Five Ways to Make Yourself Miserable by Rick 120. Five ways to get beyond an artistic block by Laurie 121. Health and Disease Prevention: 10 Important Phytochemicals by Trisha 122. Five Common Musicianship Problems – Why Ones Do You Want to Overcome? by Graham 123. Stupid Things You can Do by David 124. 9 Steps to Transform Stress into Strength by Alvin 125. 5 Ways to Block Your Creativity by ShadowsEdge 126. 10 Tips on Leading a Balanced Life by Allen 127. How to Achieve Peak Performance by Basil 128. 10 Rules to Live By by Spencer 129. Get More Done in a Day: Do Little Things, Achieve Big Things by Tim 130. Manage your time by Mastering Conversation Stoppers by Julie 131. The 10 Best Ways to Win an Argument by I Can’t Say That 132. 12 Great Reasons to Become a Bird Watcher by Mike 133. Ways to Make People Always Remember You by Costa 134. How I am Going to Get What I Want by Jennie 135. Top 5 Keys to Success by Ian 136. Top 10 Things I’d Tell My Younger Self by Ray 137. 5 Ways to get back in your skinny Jeans by Stephanie 138. How to Be Charming by Brian 139. 10 Reasons to Baffle Your Friends and Become a Vegetarian by Ross 140. C.P.R. for a Balanced Life by Hueina 141. 10 Ways to Boost Your Productivity by James 142. The Five Questions You Should Never Ask by Tooz 143. What to Expect When You’re Not Expecting It by Molly 144. 10 Ways to Improve Your Energy by Scott 145. 11 Ways to Improve Clarity and Start Getting Results by Alexander 146. How to Gain weight without really trying (and the antitheses) by Sally 147. 5 Tools that get you way more productive by Tim 148. Top Six Mushroom Baby Names by Nancy 149. 5 Easy Steps to Snag a Date with Me by Sasha 150. She Loves Me, She Loves Me Not? by Kloudiia 151. 5 Reasons to Put Off Living With Your Girlfriend by Joseph 152. 4 Ways to More Romance by jldude 153. Why Starting Over is a A Good Thing by PhoneBoy 154. 4 easy-to-use resources for higher ed learning by Leslie 155. 3 Ways to Boost Your Happiness Level by Conn 156. Getting Better with Age by Ruth 157. Pillar Articles to Write about the Art of Creating a Joyful Life by Linda 158. 5 links to calorie-conscious fitness by Fitness Mantra 159. Five Reasons Why Mornings Rock by Health Hacker 160. 5 Ways of Marketing Salvation by Richard 161. Q&A: Low vs. High pathogenic Avian Influenza by Grace 162. Finding Time and Creating Balance by Tasra […]