Living Food Provides Phytochemicals for Our Health
by Charlie Skeen
October 29, 2004

There are over 100 antioxidant nutrients discovered thus far with a tremendous amount of research proving their benefits. The most popular and well known antioxidants are vitamins A, C, E, beta-carotene, and the mineral selenium which are considered essential to our health. And while there are other substances, non-essential antioxidants, found in food they are no less important as they contribute to our health and prevent disease.

These substances found in food are named phytochemicals because they come from plants (phyto in Greek means “plant”). These phytochemicals, biologically active compounds, are not classified as actual nutrients because our lives do not depend upon them as they do for vitamins and minerals. But, while not considered essential nutrients, they do play an important part in how they affect our body’s chemistry for promoting health and preventing disease. Because of this they are considered to be semi-essential nutrients. Our body can not store these health promoting phytochemicals, so to get the maximum benefits we need to eat them regularly. There are over 100 phytochemicals discovered so far with many of them having a beneficial regulating effect on the endocrine and immune system.

Below is a listing of foods and the phytocehemicals contained in them and benefits to our health.

Tomatoes - providing carotenoids such as lycopene, vitamins A and C, the amino acid glutathione, p-coumaric acid and chlorogenic acid.

Benefits may include improved mental and physical functioning with age, reduced risk of cervical, prostate and pancreatic cancer, and macular degeneration.

Cruciferous vegetables (such as broccoli, brussels sprouts, and cauliflower) - providing indoles such as indole-3-carbinol, sulforaphane, isothiocynates, vitamins A, C, and folic acid, and fiber.

Benefits may include the prevention of several types of cancers such as breast, colon, and pancreatic, block the growth of tumors or keep the number and size of existing ones in check.

Whole grains - providing vitamin E, phenolic acid, phytic acid, and fiber, including lignins.

Benefits may include the prevention of cancer in the breast and colon, protect the DNA form carcinogens, protect the cells against oxidative damage, lower cholesterol and LDL levels, fight obesity, and assist in the control of diabetes.

Citrus fruits - providing vitamin C, glutathione, and terpenes, including limonoids.

Benefits may include protection against cancers such as lung and liver, reduce cholesterol levels, protect the eye against oxidative damage leading to cataracts, and assist in wound healing.

Greens - providing carotenoids such as beta-carotene and lutein, and vitamins A, C, and folic acid.

Benefits may include protection against cancers such as stomach and lung, enhance the immune system, reduce heart disease by reducing homocysteine, lower cholesterol, protect overall eye health and reduce the risk of macular degeneration.

Red/orange/yellow fruits - providing carotenoids, including beta-carotene, alpha-carotene, lutein, cryptoxanthin, lycopene, zeaxanthin, and canthazanthin, phenol such as ellagic acid, vitamins A and C, and fiber.

Benefits may include protection against various cancers, macular degeneration, reduction of bacterial toxins in the intestines, lower cholesterol levels, and protect the body against cellular damage, including the skin, eye, and lung.

Red/orange/yellow vegetables - providing carotenoids, including beta-carotene, alpha-carotene, lutein, cryptoxanthin, lycopene, zeaxanthin, and canthazanthin, phenols such as ellagic acid, vitamins A and C, and fiber.

Benefits may include protection against various cancers such as lung, colon, bladder, cervical, breast and skin, enhanced immune function, reduced risk of cataracts and macular degeneration, and enhanced mental functioning.

Nuts and seeds - providing phenols such as ellagic acid, isoflavones, fatty acids, vitamin E, and lignins.

Benefits may include decreased cholesterol levels, decreased tumor formation, healthy hair, blood pressure, absorption of calcium, menstrual cycles, body lubrication, and cholesterol production due the EFAs (Essential Fatty Acids ) content.

Beans and legumes - providing isoflavonoids, phytate, folic acid, and fiber, including lignins.

Benefits may include the prevention of heart disease, protection against cancer, lower cholesterol, help prevent obesity, and stabilize blood sugar levels.

Onions and garlic - providing organosulfur compounds, including allylic sulfides, flavonoids such as quercetin, coumarin, and ellagic acid.

Benefits may include the prevention of cancers such as colon, lung, and stomach, prevention of heart disease, and stimulates the immune system.

Regular Daily Intake of Phytochemicals Promote Health
While taking high quality supplements can assist us in keeping us healthy, please remember that they are just supplements, something to be taken in addition to, not in place of nutritious food. We really need to focus on eating more of the foods that contain these biologically active compounds, or phytochemicals, to promote health and protect us from disease.