Nutrition and Your Health

Phytochemicals-In The Know

There’s a lot of healing power in your kitchen - it’s inside certain fruits, vegetables, grains, beans, soy, garlic, herbs and spices.
by Robert A. Barnett

Phytochemicals - “plant chemicals” - occur naturally in many foods and are believed to benefit health. Specific phytochemicals reduce cholesterol, help prevent blood clots, protect against specific cancers and help ward off chronic ills. Research into these compounds and their interactions has yet to produce enough understanding to make a pill that mirrors all their benefits.

Examples:

• Broccoli is rich in sulforophane, which stimulates the liver to release enzymes that defang potential carcinogens.
• Dark leafy greens like spinach and kale are rich in lutein and zeaxanthin, which may help fight macular degeneration, the leading cause of blindness after age 65.
• Nuts are rich in sterols, plant oils that lower blood cholesterol.
• Blueberries and strawberries are rich in anthocyanins, which may regulate blood cholesterol.
• Soy foods are rich in isoflavones, which improve cardiovascular function and, along with soy protein, reduce blood cholesterol.

Tips:

• Eat a varied diet rich in fruits and vegetables - and be sure to include certain categories of foods in a balanced diet.
• Eat whole grains - the bran and germ contain potentially protective compounds that are stripped from refined grain products.
• Color-coordinate your fruits and vegetables, focusing on dark green, yellow, orange, red, pink and blue-red. Often, the pigments contain the health-protective phytochemicals.
• Cruciferous vegetables - broccoli, cabbage, Brussels sprouts, arugula - are particularly rich in cancer-protective phytochemicals.
• Cooking dark greens, as well as orange, red and yellow vegetables, will release their protective carotenoids. A small amount of olive or canola oil makes it easier for your body to absorb them.
• Use as much of a citrus fruit as possible, including the zest, which can be added to vegetable dishes, tomato sauce and desserts.
• Season foods liberally with fresh garlic, parsley, basil and thyme - all are rich in phytochemicals.
• Cut garlic and allow it to stand for 10 minutes before cooking. This gives the protective sulfur compounds a chance to form.
• Add soy foods to your diet.

  *Add a whole food supplement to your diet.

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