What Is Phytochemical
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Phytochemical is not a necessity to our body function, nor do they
cause any diseases resulting from deficiency. Thus they cannot
be classified as vitamins. But phytochemical has been proven over and over again, to be beneficial for human health, not only in preventing diseases, but also in reversing some disorders. Unlike most vitamins and enzymes, phytochemicals are not destroyed by preparation techniques such as chopping, extracting, cooking or grating. |
In fact, sometimes
preparation may even make the phytonutrients more readily available
to us. For example, the sulfur compounds
from garlic or onions are released when chopped and exposed to air.
Or lycopene in tomatoes become more concentrated when processed and
made into tomato sauce. It is estimated that there are tens of thousands of phytochemicals.
However, only about 1,000 of these were identified and only about a
hundred were actually analyzed and tested. Recent researches have found that all plants contain
compounds that protect them from diseases. When we eat these
plants, the very same protective compounds, called phytochemicals, are
made available to our bodies. In the same way, it protects our
bloodstream, cells, tissues, membranes, organs and immune functions from
diseases. An astounding fact that proves an amazing Creator is
that in each plant, it is believed there are hundreds of different
phytochemicals. A simple tomato not only has lycopene, but has
several hundreds of other phytochemicals which cannot even yet be
identified by mere man. How
does phytonutrient work? Studies after studies have shown that individuals with
high intake of the four plant-based food groups¾fruits,
vegetables, whole grains and legumes¾have a
much lower risk of degenerative diseases such as cancer, diabetes, heart
disease, hypertension, etc. How does phytonutrient help prevent these diseases?
To understand this, we need to backtrack a little and understand how
diseases are formed.
Also read antioxidant. An example: When free radicals run rampant in our
body, through the air we breathe, the food we eat, or merely from
stress, they cause deterioration and destruction of our healthy cells.
This process ultimately result in degenerative diseases in the weakest
parts of our body that succumb to the attack. When we eat food that has phytonutrient, it will quickly
activate a group of enzymes that go around cleaning up the free radicals
before they cause any harm to the body. In very much the same way,
it works like the anti-oxidant. In fact, many phytonutrients are
anti-oxidant.
How much phytonutrient do we need?
As I mentioned above, phytonutrient is not a necessity for our body, but yet we must eat much of it for all its health benefits. You get a variety of phytonutrient from a variety of fruits and vegetables for their different protections of diseases and cancers.
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How much phytonutrient you need depends very much on your environment and your lifestyle. Read what creates free radicals. We cannot prevent the formation of free radicals but we can reduce them and minimize their destruction potential to our body. If you think that you are in the high risk group, plan to increase your fruits and vegetables intake to counter the damaging effect. Generally, take at least five servings (five cups) of high quality fruits and vegetables daily. If you are in the high risk group, take between eight to twelve servings. |
This may sound like a lot but is easily achievable if you juice and make fruits and vegetables part of your daily diet, cutting down on meat, to a vegetables and meat ratio of 5:1. If you have to take meat, opt for fish instead.
Decide to make this new dietary a lifelong commitment, especially if you are eating to reverse a certain condition. You will definitely see an improvement.
The phytochemical family
The phytochemical family is so big that a whole book can be written about it. There are over 100 identified phytochemicals, but I have picked out some of the most common and proven phytonutrients to be listed here.
These are available in abundance in fruits and vegetables. You don't need to remember them all. Just remember that when you eat as much of these whole, unadulterated natural food as possible, it will go a long way in protecting your health in more ways that you will ever know. There is nothing to lose, only much to gain!
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Phytonutrient
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Health Benefits
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Food Source
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| Allicin and allylic sulfides | Anti-bacterial, anti-fungal, anti-viral; lower the risk of stomach and colon cancer. | Chives, garlic, leeks, onions, shallots | |
| Anthocyanidins and proantho-cyanidins | Anti-oxidants, keep elasticity of capillary walls, anti-inflammatory, stop cancer cell formation. | Dark grapes, berries, cherries, ginger. | |
| Bioflavonoids (quercetin, kaempferol, rutin) | Potent anti-oxidants, anti-carcinogenic; bind toxic materials and escort them out of the body. | Apricot, citrus fruits, berries, broccoli, cherries, grapes, papaya, cantaloupe, plums, tomatoes. | |
| Carotenoids (alpha and beta carotene, lycopene, lutein) | Important anti-aging anti-oxidants, enhance immune function, balance blood sugars, reduced risk of cardiovascular diseases and cancer (especially prostate cancer). | Carrots, sweet potatoes, all berries, guava, grapefruit, watercress, pumpkins, tomatoes, watermelon, any dark green leafy vegetables, spirulina and chlorella. | |
| Chlorophyll | Helps build healthy blood, protect against cancer, and a powerful wound healer. | All green vegetables, with high concentrations in spirulina and chlorella. | |
| Coumarins | Have anti-tumor properties, enhance immune functions and prevent the formation of cancer-causing nitrosamines. | Beets, carrots, celery, citrus fruits, fennel, green peppers, pineapple, strawberries, tomatoes. | |
| Ellagic acids | Neutralize carcinogens before they can damage DNA, protect from cancer-causing nitrosamines and aflatoxin. | Blackberries, cranberries, grapes, guava, raspberries and strawberries. | |
| Glucosinolates | An important anti-cancer and liver-friendly phytonurient; reduce risks of cancer of breast, colorectal, lung and stomach by helping the liver detoxify. Also regulate white blood cells and cytokines. | Cabbage family vegetables, such as broccoli, Brussels sprouts, collards and kale. | |
| Indoles and isothiocyanates | Reduce incidence of cancer, reverse cancer by killing cancer cells and inhibit cancer development. | Plentiful in the cruciferous vegetables like broccoli, Brussels sprouts, cabbage, cauliflower. Also in horseradish, kale, kohlrabi, strawberries and raspberries. | |
| Lutein | Powerful anti-oxidant that protects against macular degeneration. | Green leafy vegetables such as cabbage, spinach, broccoli, kale. In fruits - avocado, kiwi fruit, mango, papaya, peaches, oranges, pear, plum. | |
| Phytoestrogens | Bind excess estrogens to a protein made in the blood, thus reducing estrogens to estrogen sensitive tissues. This reduces risks of breast cancer in women and prostate cancer in men. Also provide protection for menopausal symptoms, fibroids and other hormone-related diseases. | Alfalfa and sprouts, celery, citrus fruits, fennel, legumes, wheat, licorice, | |
| Phytosterols | Blocks the uptake of cholesterol and excrete it from the body, thus helping to prevent heart diseases. Also halts the development of tumors in breast, colon and prostate glands. | Most plants, especially green and yellow vegetables, seeds, beans and lentils. | |
| Polyphenols | Very potent anti-oxidants with anti-cancer properties, more powerful than vitamin C and E. | Especially found in green tea. Also in bilberries, Siberian ginseng and bee pollen. | |
| Polysaccharides | Protect against radiation. Absorb toxic metals and xenobiotics and discarding them from the body. | Spirulina and chlorella. | |
| Sulforaphane | Its anti-bacterial compounds reduce risks of stomach ulcers and stomach cancers. | From the cruciferous family again¾broccoli, Brussel sprouts, cauliflower, kale. | |
