Phytochemicals,also known as phytonutrients,are naturaly occuring protective chemicals that are found in foods of plant origin.Studies show that there may be as many as 100 different phytochemicals in just one serving of vegetables.
Evidence has shown that people who consume a diet rich in fruits and vegetables are therefor in phytochemicals,have a lower incidence of many disorders,including cardiovascular disease,diabetes and certain types of cancer.
Phytochemicals have an antioxidant effect (opposite) that protects cells from cancer and cardiovascular disease,as well as from urinary tract infections,rheumatoid arthritis and reduced immunity.
Make sure you eat at least five portions of fruits and vegetables a day to get plenty of phytochemicals.
What are the different types of phytochemicals
There are hundreds of phytochemicals found in foods of plant origin.The key benefits of some of the best known phytochemicals are listed below.
Bioflavonoids
They are helpful in the absorption of vitamin C and protect it from oxidation (damage).Citrus fruits,such as lemons,limes,grapefruit and oranges,are particulary good sources of bioflavonoids.
Carotenoids
These may protect against cardiovascular disease.carotenoids are found in orange fleshed melon,carrots,sweet potatoes and butternut squash.
Glucosinolates
Found in vegetables,these help the liver in its detoxification function.They help regulate certain white cells involved in immunity.They may also help reduce tumor growth,particularly in the breast,liver,colon,lung,stomach and oesophagus.
Organosulphides
These gives onions and leeks their pungent odour.They stimulate anti cancer enzymes,slow the formation of blood clots and are known to boost the immunity system.
Phytoestrogens
These protect the body against cardiovascular disease and osteoporosis.Phytoestrogens may also slow the progression of cancer.They are found in soya products and linseeds.
Flavonoids
These may protect the body from iflammations,allergic reactions and viral infections.
Indoles
These phytochemicals are thought to help prevent beast cancer.
Isoflavones
These may inhibit oestrogen-promoted cancer and lower high levels of blood cholesterol.
Limonoids
Find in the peel of citrus fruits,these phytochemicals appear to protect lung issues.
Lycopene
Found in tomatoes these may protect agains cancer of the cervix,stomach,bladder,colon and prostate,as well as cardiovascular disease.
Para-coumaric acid
These phytochemical helps prevent cancer by interfering with the development of cancer-causing nitrosamines in the stomach.
Phenols and polyphenols
These protect plant from chemical damage and performe the same function in humans.Found in tea,polyphenol is thought to protect agains stomach cancer.
Phytosterols
These include stanols,which can reduce the absorption of cholesterol from the diet and therefor lower cholesterol levels in the blood.Stanols are found in soya products and fortified margarines.
Terpenes
These may block action of cancer causing factors (carcinogens) and may inhibit hormon-related cancers such as ovarian cancer.
Phytochemicals are found in all foods of plant origin.The following plant foods are thought to contain particularily beneficial phytochemicals:
-whole grains
-broccoli
-brussels sprouts
-cauliflower
-citrus fruits
-dark green leafy vegetables
-garlic
-tea
-herbs and spices
-onion
-tomatoes
-soya beans
-wine
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