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.
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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 | |