| Food and Nutrition Q&A: | |
Phytochemicals
and Health
by Chelsy Leslie, from the October 2002 newsletter
Q: I've heard a lot about phytochemicals recently. What are they and
why are they important for health?
A: Phytochemicals are substances that plants naturally produce to protect themselves against bacteria, viruses, and fungi. There has been a lot of interest in phytochemicals recently because many of them can help to slow the aging process and reduce the risk for cancer, heart disease, and other chronic health conditions.
More than 900 different phytochemicals have been found in plant foods, with others still to be discovered. Fruits, vegetables, whole grains, soy and nuts are all sources of these disease-fighting substances. Phytochemicals are usually related to plant pigments, so fruits and vegetables with bright colors (yellow, orange, red, blue, purple, green) contain the most. To protect your health and prevent disease, choose five to nine servings of colorful fruits and vegetables everyday.
Many people do not eat enough of fruits and vegetables. Some take supplements to make up where their diet is lacking. Supplements can help to meet vitamin and mineral needs, but they are not a reliable way to get the variety of protective phytochemicals. The only way to get the benefits of phytochemicals is to eat foods that naturally contain them. Phytochemicals do not work alone. They team up with vitamins, minerals, and fiber in food to fight against disease.
Here are the main groups of phytochemicals, their health benefits and foods where they can be found:
Carotenoids
Carotenoids protect against heart disease, stroke, blindness, and some types
of cancer. They may also help slow the aging process, reduce problems associated
with diabetes and improve lung function. They can be found in red, green, yellow,
and orange fruits and vegetables such as cantaloupe, broccoli, tomatoes, sweet
potatoes, watermelon, spinach, kiwifruit, and carrots.
Flavonoids
Flavonoids act as antioxidants. Antioxidants neutralize or inactivate free radicals,
molecules that attack the cells in our body. Damage from free radicals can contribute
to cancer, heart disease, aging, and other health problems. Flavonoids are in
a wide variety of foods including oranges, berries, grapefruit, red wine, onions,
broccoli, apples and green tea.
Phenolic Compounds
Phenolic compounds may reduce the risk for heart disease and certain types of
cancer. These phytochemicals are present in prunes, berries, red grapes, kiwifruit,
currants, apples and tomatoes.
Sulphoraphane
This class of phytochemicals can reduce the risk of colon cancer and can be
found in cruciferous vegetables such as broccoli, cauliflower, kale, Brussels
sprouts, cabbage, bok choy, collard greens and turnips.
Limonene
Limonene can help to protect the lungs and decrease the risk of some cancers.
Limonene can be found in the rinds and white membranes of citrus fruits.
Indoles
Indoles may help to protect against certain types of cancer, including breast
cancer. They can be found in cruciferous vegetables.
Allium Compounds
These phytochemicals can help to lower blood pressure and cholesterol and may
decrease the risk for some cancers. Allium compounds are present in garlic,
onions, chives, leeks, and scallions.
Have a food or nutrition question? Please send an email.
Chelsy Leslie, RD is a registered dietitian interested in public health and disease prevention.
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