PHYTOCHEMICALS
What are phytochemicals?
With the increasing focus on improving health, you may have heard a lot about phytochemicals lately. What are phytochemicals, and what health benefits do they provide? More importantly, how can you increase your intake of these important compounds to boost your disease fighting potential and improve your health?
Phytochemicals are non-nutritive compounds that give plants their color, flavor, smell, and texture, and contain disease fighting properties. Because they are not essential nutrients, they are not required by the human body for sustaining life. Over a thousand different phytochemicals have been extracted from foods and identified, and many more continue to be discovered. Research has demonstrated that consumption of phytochemicals can protect humans against a variety of diseases, including cancer, heart disease, diabetes, and hypertension.
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How do phytochemicals work?
Plants produce phytochemicals to protect themselves from environmental damage, and humans benefit from consumption of phytochemicals through the same mechanisms. Phytochemicals protect our bodies against disease through a variety of different actions:
- Antioxidants - Most phytochemicals have antioxidant activity and protect our cells against oxidative damage, thereby reducing the risk of developing heart disease and certain types of cancer.
- Hormonal action - Isoflavones, found in soy, imitate human estrogens and help to reduce menopausal symptoms and osteoporosis.
- Stimulation of enzymes – Some phytochemicals, such as indoles in cabbage, stimulate the release of enzymes that make estrogen less effective and could reduce the risk of breast cancer.
- Anti-bacterial effect - The phytochemical allicin, found in garlic, has anti-bacterial properties.
- Interference with DNA replication – Some phytochemicals interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells.
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Phytochemical Sources
The best way to ensure that you receive the benefits that phytochemicals provide is to consume a diet high in plant foods. Eating a variety of colors of fruits and vegetables as well as whole grains and legumes will boost your intake of many different types of phytochemicals. Well known phytochemicals and their food sources include:
- Allicin – a compound with anti-bacterial and infection fighting properties found in garlic, leeks, and onions.
- Capsaicin - a digestive aid, a topical painkiller, and a potential cancer-fighting compound found in chili peppers
- Flavonoids – a group of important phytochemicals which suppress tumor growth, prevent blood clots, and have anti-inflammatory properties. Flavonoids are found in high amounts in blueberries, cranberries, tea, red wine, grapes, olive oil, and chocolate.
- Indoles – a group of cancer fighting compounds found in cruciferous vegetables such as broccoli, brussel sprouts and cabbage.
- Isoflavones – a group of phytochemicals in soy products which mimic the role of estrogen in the body, suppress tumor growth, and act as antioxidants. They may also improve cholesterol and prevent bone loss.
- Lutein – an antioxidant compound part of the carotenoid group which shields the eye from harmful blue light and protects against age-related macular degeneration. Lutein is a component of green leafy vegetables such as spinach, kale, collard greens, romaine lettuce, leeks, and peas.
- Lycopene – a reddish pigment found in high concentrations in tomatoes and watermelon which protects against heart disease and certain cancers.
Saponins – a group of phytochemicals which neutralize enzymes in the intestines that may cause cancer. They may also boost the immune system and promote wound healing. Saponins are found in ginseng, beans, and whole grains. |
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You can increase your consumption of phytochemical containing plant foods by utilizing the following tips:
1. Eat at least five servings of fruits and vegetables daily. Seven to nine servings are recommended for disease prevention! Eat whole fruit instead of drinking juice. This may be easier than you think.
One Serving of Fruits and Vegetables Equals:
- One medium sized fruit
- ½ cup raw, cooked, frozen, or canned fruits
- ¾ cup (6 oz.) 100% fruit or vegetable juice
- 1 cup raw, leafy vegetables
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2. Increase your intake of soy products such as:
-Meatless burgers
-Tofu
-Tempeh
-Edamame (soybeans)
-Soy chips
3. Add herbs and spices such as basil, garlic, ginger, and parsley to your foods.
4. Substitute refined grains with whole grains.
5. Use beans and legumes often as a side dish or as a replacement for a main dish.
Phytochemical Rich Recipes
Roasted Asparagus with Garlic
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1 lb. fresh asparagus (medium width)
2 tsp. olive oil
2 cloves garlic, minced
Salt and freshly ground black pepper, to taste
Lemon wedges, as garnish |
Directions:
Preheat oven to 500 degrees. Rinse asparagus and break off tough ends. In shallow roasting pan, place asparagus and coat with oil. Sprinkle with garlic and salt and pepper, to taste. Roast uncovered for 6-8 minutes (depending on width of spears), shaking pan occasionally. Serve with lemon wedges.
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Nutritional Information:
Makes 4 servings. Per serving: 47 Calories, 3 g Total Fat (<1 g Saturated Fat), 5 g Carbohydrate, 4 g Protein, 1 g Dietary Fiber, 3 mg Sodium. |
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Blueberry Crumble
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Topping:
¾ c. rolled oats
3 T. wheat germ
3 T. all purpose flour
¼ c. brown sugar, lightly packed
2 T. chopped pecans
1 t. cinnamon
¼ c. canola oil
Filling:
2 ½ c. sliced rhubarb, ½ inch pieces
2 ½ c. fresh or frozen blueberries
1/3 c. brown sugar, lightly packed
½ t. cinnamon
1 ½ T. cornstarch
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Directions:
Preheat oven to 350F.
Topping: Combine oatmeal, wheat germ, flour, brown sugar, pecans and cinnamon in a bowl and mix well. Work in oil with a fork or fingertips until oil is distributed and all the dry ingredients are moistened.
Filling: Combine rhubarb and blueberries in a bowl. Stir together brown sugar, cinnamon and cornstarch; sprinkle over fruit and toss well. Spoon into lightly greased 6-cup ovenproof dish.
Sprinkle topping mixture evenly over fruit. Bake for 40 to 45 minutes, or until fruit is soft and the topping is golden brown. Serve warm. |
Nutritional Information
Per serving: 208 cal, 7 g fat, 35 g carb, 3 g protein, 4 g fiber, 72 mg sodium
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Written by:
Tamar Lampert
Cathy Clark-Reyes. RD LD
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