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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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May 25, 2006
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Link to original NIH report
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I almost forgot, here is a link to the original NIH report:
http://consensus.nih.gov/2006/2006MultivitaminMineralSOS028html.htm
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Are we taking too many vitamins and minerals?
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Last week – from May 15 to the 17 – the ‘NIH (National Institutes of Health) State-of-the-Science Conference on Multivitamin/Mineral Supplements and Chronic Disease Prevention’ took place in Bethesda, MD.
The conference focused on vitamin and mineral use and explored a number of questions regarding their usefulness and safety.
The six questions are below, along with their conclusions:
1)What are the current patterns and prevalence of the public’s use of MVM (multivitamin/mineral) supplements?
– Over half of Americans take a MVM because they believe that it will help them feel better and be healthier.
– Sales of supplements to Americans are now at around $23 billion, with MVM being most of these.
– Women, elderly, better educated, wealthier, healthier lifestyle, disease survivors, chronic disease sufferers and lower BMI people tend to take them the most.
– Smokers, African Americans, Hispanics and Native Americans tend to use them less.
2)What is known about the dietary nutrient intake of MVM user versus nonusers?
– People who take MVM tend to eat healthier diets anyway.
3)What is the efficacy of single vitamin/mineral supplement use in chronic disease prevention?
The findings of the study include:
– Beta-carotene: an increase in lung cancer in smokers has been associated with use
– Vitamin B2 and niacin: decreased risk of nuclear cataracts
– Vitamin B6: no effects on cognitive decline
– Folic acid: effective when used by pregnant women in preventing neural tube defects
– Calcium and Vitamin D: used together these nutrients do help to reduce risks of fractures in postmenopausal women
4)What is the efficacy of MVM in chronic disease prevention in the general population of adults?
– Cancer: incidence of some cancers may be reduced by some vitamins or minerals, but nothing conclusive
– Cardiovascular disease: no benefits or harm were found
– Cataract: Mixed results
– Macular degeneration: one study showed benefit from vitamin C, E, beta-carotene and zinc
5)What is known about the safety of MVM for the generally health population?
Some vitamins or minerals may actually increase risks of some cancers. Consumption above the recommend UL (upper limit) may be harmful.
6)What are the major knowledge gaps and research opportunities regarding MVM use?
The panel recommends more studies to further the understanding of MVM including those related to interactions of MVM with medications and ethnic/age/gender specific studies.
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The panel consisted of 13 members with expertise in nutrition, statistics, toxicology, geriatric medicine, pediatrics, cancer prevention, consumer protection and more. The panel was chaired by J. Michael McGinnis.
In their conclusion they stated ‘Finally, the present evidence is insufficient to recommend either for or against the use of MVMs by the American public to prevent chronic disease.’
An interesting interview with Dr. Meir J. Stampfer, Maret Traber, Ph.D. , Dr. Irwin Rosenberg and Dr. Johanna M. Seddon can be found at NPR: Experts Make Their Recommendations on Vitamins.
I like the point made by Dr. Meir J. Stampfer: ‘We can’t lose sight of the idea that just because it’s natural doesn’t mean it’s necessarily safe. Tobacco and asbestos are natural, yet they are not safe.’. That’s a very good point that gets forgotten all too often.
The point seems very clear too that it is best to get your nutrients from the food you eat rather than from supplements. I do the best I can at this, but it is not easy all the time. I wonder how many people think that if they take a vitamin they don’t need to worry about how they eat?
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May 12, 2006
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Soda in schools to end!
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Last week major soft drink companies like Coca-Cola and PepsiCo Inc. aggreed to stop selling soda in schools! They came to this decision through encouragement from ‘The Alliance for a Healthier Generation’. ‘The Alliance for a Healthier Generation’ is a joint venture of The American Heart Association and the Clinton Foundation and was formed in 2005.
The goal of The Alliance is to reduce childhood obesity. Their four main targets are Industry, Schools, Healthcare Professionals and Children.
The new guidelines are as follows:
Elementary schools – 8 oz servings only to be sold – only unsweetened juice, low or non fat milk and water.
Middle schools – 10 oz size drinks will be allowed, otherwise the same as Elementary schools.
High schools – 12 oz sizes will be allowed. In addition to the unsweetened juice, low and non fat milk and water, they will also sell diet sodas, unsweetened tea, low calorie sports drinks, flavoured water and seltzers.
This is a great step in the right direction! Of course kids may still be drinking stuff with too much sugar at home, but this at least reduces the amount they will get. Plus, schools really should be setting a better example of healthier eating.
For more information see the Clinton Foundation web site and the The Alliance for a Healthier Generation.
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April 26, 2006
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Kids and soda!
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Do your kids drink soda? Do you? I stopped drinking it some time ago.
Ok, I’ll admit I’ll drink a Sprite now and then, usually if I am away from home and don’t have many other choices.
But its not good to drink it. Not good at all.
Its high in sugar and calories and low in nutrients.
Obesity and diabetes are two diseases that can result from too much sugar and excess calorie intake. Other possible health problems from drinking too much soda include caffeine dependence and bone weakening (from the phosphorus).
Even the sugar free and zero calorie stuff has its problems!
There is some real scary statistics concerning soda consumption – 56% of 8 year olds drink soda everyday and 60% of schools sell it!
Although there are now many schools are no longer selling it to kids.
If you have kids, do you let them drink it? Do you set a good example by not drinking it yourself? How do you keep kids from drinking it when you’re not around to stop them or they are too old to control what they drink?
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