By Vanessa Mandel, RHN



Phytonutrients means “plant nutrients”.  This term refers to all nontraditional substances in plants that provide specific health benefits. By nontraditional we are referring to substances other than fats, proteins, carbohydrates, vitamins and minerals.  Phytonutrients outnumber traditional nutrients by about 10,000 to 1 and account for all the wonderful qualities we associate with food. Particularly the color, flavor and scent.

 

Phytochemicals are compounds that assist our bodies in detoxifying, healing and repairing itself. They are essential to a vibrant life. The best way to ensure you are getting a proper dose of these important nutrients is to eat a wide variety of different colored and highly flavorful foods.  From spinach to dark beans, mangos, beets, berries, garlic, onions, herbs, turmeric, cinnamon and other spices; the list is endless. Just be smart. Pick a fresh, flavorful, varied and plant based diet and you are sure to get enough of these vital compounds.

 

Phytonutrients are necessary in helping the liver, blood and other bodily systems optimally detoxify.  This helps discourage toxins from settling in and disease occurring. The chemicals have been identified to help in cancer fighting and healing.  They also aid in over all well being.  They are essential for our long term health.

 

Read the list below to find out about specific phytonutrients and their effect on the body.

 

Cancer Fighting Phytochemicals

 

Phytochemical

Effect

Food Sources

Allyl Sulfides

Increases liver enzymes to detoxify carcinogens

Garlic, onions, leeks

Capsaicin

Prevents carcinogens from binding to DNA

Chili peppers

Phytochemical

Effect

Food Sources

Carotenoids

Act as antioxidants  Neutralize free radicals, enhance immunity;       High intake associated with low cancer rates;          Promote cell differentiation

 

parsley, carrots, spinach, kale, winter squash, apricots, cantaloupe, sweet potatoes, seaweed

Polyphenols (tannins)

Act as antioxidants Reduce damaging effects of nitrosamines;  Kill human cancer cells

 

Brocco li, carrots, green tea, cucumbers, squash, mint, basil, citrus

Flavonoids

Prevent attachment of cancer-causing hormones to cells by blocking receptor sites

Most fruits and vegetables, including: parsley, carrots, citrus, broccoli, cabbage, cucumbers, squash, yams, eggplant, peppers, berries

Curcumin

Assists the liver in detoxifying carcinogens;  Arrests cancer cells

Turmeric

 

 

Ellagic Acid

Neutralizes carcinogens in the liver                   Antioxidant

Inhibits cancer cell divisions

 

red raspberries,

walnut skin

Isoflavones                          (genistein and daidzen)      

Bind to estrogen receptor blocking harmful hormone disruptors; block formation of blood vessels to tumors; inhibit enzymes that might cause cancer; inhibit activation of breast cancer genes

 

Soybeans, tofu, miso, lentils, dried beans, split peas, garbanzo beans, green beans, green peas, mung bean sprouts, red clover sprouts

Indoles

Induce protective enzymes, stimulate C2 estrogen production;    Decrease estrogen that initiates breast cancer

 

raw cabbage, broccoli, Brussels sprouts, kale, cauliflower, bok choy, kohlrabi, mustard, turnip

Isothiocyanates

Prevent DNA damage;

Block tumor production  induced by chemicals in environment; Act as antioxidants assisting liver detoxification

mustard, horseradish, radishes, turnips, cabbage, broccoli, cauliflower, Brussels sprouts, kale, bok choy, watercress, garden sorrel

 

Limonoids

Induce protective enzymes in liver and intestines that fight cancer

citrus fruit rind, essential oils of lemon, orange, celery, lemongrass

 

Phytochemical

Effect

Food Sources

 

Linolenic Acid

Regulates production of prostaglandins in cells

flaxseeds and flaxseed oil

 

Lycopene

Protects from cell damage

tomatoes, guava,   red grapefruit

 

Lutein

Protects from cell damage

tomato, kiwi, grapes, spinach

 

Phenolic Acids

Block effects of free radicals;

Inhibit formation of nitrosamine (carcinogen)

berries, broccoli, grapes, citrus, parsley, peppers, soy, squash, tomatoes, grains

 

 

Plant Sterols

(beta-sitosterol)

Prevent cells from becoming cancerous;    Lower fat levels in body

broccoli, cabbage, soy, peppers, whole grains

 

Protease Inhibitors

Block the activity of enzymes involved in tumor growth

beans and soy products

 

Quercetin

Slows down cell division

onions, apples,   green cabbage

 

Quinones

 

Neutralize carcinogens

rosemary, pau d’arco tea

 

Sulforaphane

Antioxidant

Enhances detoxifying effect of liver’s enzymes to remove carcinogens; 

broccoli sprouts, broccoli, cauliflower, Brussels sprouts