Phytochemicals In Your Diet
Recently, scientists have discovered a group of micronutrients that can help the body fight agents that harm the body and prevent diseases. These are called “phytochemicals”. “Phyto” is a Greek word that means “plant”. And as implied by the name, phytochemicals are nutrients that come from plants. Here are some phytochemicals (their names are quite a mouthful, but that’s not relevant), with their known effects and their sources.
Anthocyanins or proanthocyanidins are observed to protect the internal organs such as the heart and the lungs. You can get them from cherries, red grapes, red cabbage, and plums.
Bioflavenoids are effective antioxidants. That is, they slow down the decay of body tissues. They are also known to have anti-cancer benefits. Bioflavenoids are found in citrus fruits, onions, tomatoes, apples, and potatoes.
Carotenoids such as lycopene, lutein and capsanthin are best for preventing cancer. You can obtain these phytochemicals from carrots, mangoes, squash, sweet potatoes, tomatoes, and dark leafy green vegetables.
Catechins, similar to bioflavenoids and carotenoids, also offer help in preventing cancer. These are also powerful antioxidants and these can be found in apples and green tea. Notice how often apples are mentioned? There is truth to the adage “an apple a day keeps the doctor away”.
Everyone is in danger of developing cancer. This is because some cells are predisposed to become cancerous. These are called pre-cancerous cells. The phytochemicals, glucosinolates, reduce the growth of these harmful cells. You can obtain glucosinolates from broccoli, brussel sprouts, cabbage, watercress, and kale.
LDL or low density lipoproteins are the carriers of cholesterol. When they deposit cholesterol on your blood vessels, you risk having cardiovascular diseases. Organosulphides are phytochemicals that reduce the LDL cholesterol. They also help fight stomach cancer. These are found in garlic and onions.
Phytoestrogens helps the body defend itself against breast cancer and prostate cancer. For women, these phytochemicals also alleviate aches and distress associated with menopause. Phytoestrogens can be obtained from soy beans, flax seeds, and berries.
Bromelain and coumarins have blood thinning abilities. Bromelain is abundant in pineapples and coumarins are found in tomatoes, green peppers, carrots, and strawberries.
Papain and capsaicin are phytochemicals that relieve pain. Papain is found in papaya while capsaicin is in chilies. Capsaicins are also known as anti-oxidants.
The resveratrol from red grapes has been found to work against heart diseases.
All the above mentioned phytochemicals prevent diseases, especially cancer,
by boosting the body’s immune system.