Phytochemicals: Types, Benefits, and Sources

Phytochemicals 1  Phytochemicals literally mean “plant chemicals.” Scientists have identified thousands of different phytochemicals, found in vegetables, fruits, beans, whole grains, nuts and seeds. Eating lots of plant foods rich in phytochemicals may help to prevent...

Phytochemicals 1  Phytochemicals literally mean “plant chemicals.” Scientists have identified thousands of different phytochemicals, found in vegetables, fruits, beans, whole grains, nuts and seeds. Eating lots of plant foods rich in phytochemicals may help to prevent at least one in every five cases of cancer, as well as other serious ailments such as heart disease. 2 What are the various types of phytochemicals? About 10,000 different phytochemicals have been identified, and many still remain unknown. Based on their chemical structure, phytochemicals can be broken into the following groups. 3 4 How Do Phytochemicals Help Prevent Diseases? Stimulate the immune system, the body’s defense against viruses, bacteria and other disease‐causing agents. Block the potential for carcinogens (cancer‐ causing substances) to be formed in the body from substances we eat, drink and absorb from the environment. 5  Reduce oxidation, the damage to cells that occurs with aging and exposure to pollution. Oxidation, caused by molecules called “free radicals,” can cause abnormalities in cells that may eventually lead to cancer. Slow the growth rate of cancer cells. 6  Reduce inflammation that provides a setting favorable for cancer growth. Trigger death (a process known as apoptosis) of damaged cells that may be precursors to cancer. 7  Prevent DNA damage and help with DNA repair mechanisms. Help to regulate hormones, such as estrogen and insulin. Excess levels of these hormones are linked with increased risk for breast and colon cancer. 8 Types of Phytochemicals Phytochemical(s) Plant Source Possible Benefits Carotenoids Red, orange and green fruits May inhibit cancer cell (beta‐carotene, lycopene, and vegetables including growth, work as antioxidants lutein, zeaxanthin) broccoli, carrots, cooked and improve immune tomatoes, leafy greens, response sweet potatoes, winter squash, apricots, cantaloupe, oranges and watermelon. Flavonoids Apples, citrus fruits, onions, May inhibit inflammation (anthocyanins, quercetin) soybeans and soy products and tumor growth; may aid (tofu, soy milk, edamame, immunity and boost etc.), coffee and teaApples, production of detoxifying citrus fruits, onions, enzymes in the body soybeans and soy products (tofu, soy milk, edamame, etc.), coffee and tea 9 Phytochemical(s) Plant Source Possible Benefits Indoles and Cruciferous vegetables May induce detoxification of Glucosinolates (broccoli, cabbage, collard carcinogens, limit (sulforaphane) Indoles and greens, kale, cauliflower and production of cancer‐related Glucosinolates Brussels sprouts) hormones, block (sulforaphane) carcinogens and prevent tumor growth Inositol Bran from corn, oats, rice May retard cell growth and (phytic acid) rye and wheat, nuts, work as antioxidant soybeans and soy products (tofu, soy milk, edamame, etc.) Isoflavones Soybeans and soy products May inhibit tumor growth, (daidzein, genistein) (tofu, soy milk, edamame, limit production of cancer‐ etc.) related hormones and generally work as antioxidant 10 Phytochemical(s) Plant Source Possible Benefits Isothiocyanates Cruciferous vegetables May induce detoxification of (broccoli, cabbage, collard carcinogens, block tumor greens, kale, cauliflower and growth and work as Brussels sprouts) antioxidants Polyphenols Green tea, grapes, wine, May prevent cancer (ellagic acid, resveratrol) berries, citrus fruits, apples, formation, prevent whole grains and peanuts inflammation and work as antioxidants Terpenes Cherries, citrus fruit peel, May protect cells from (perillyl alcohol, limonene, rosemary becoming cancerous, slow carnosol) cancer cell growth, strengthen immune function, limit production of cancer‐related hormones, fight viruses, work as antioxidant 11 THANKS 12