Phytochemicals are natural plant compounds found in vegetables and fruit. Whole grain breads and cereals, brown rice and some nuts are also rich in these bioactive compounds. Many of these compounds (such as lutein and flavonoids) may help reduce the risk of cancer.
These Antioxidants are vitamins and other compounds that protect our cells from damage.
Antioxidants destroy free radicals, which are chemicals that are produced when our bodies use oxygen.
Free radicals can damage cells, which can lead to cancer. Some examples of antioxidants are vitamin C, vitamin E and beta-carotene.
No one food or food compound can protect you from cancer, but a combination of foods from a diet rich in vegetables and fruit can. Choose foods high in antioxidants rather than take supplements. Experts say that the health benefits may come from the interaction of the minerals, vitamins and antioxidants in food.
Many phytochemicals give vegetables and fruit their bright colours. Each colour group is associated with certain plant compounds, so choose from each colour group every day.
Dark green and orange
Dark green and orange vegetables and fruit are particularly rich in lutein and beta-carotene. Broccoli, carrot, snow peas, spinach, squash,cantaloupe, kiwi, mango, orange.
Studies on the role of cruciferous vegetables (broccoli, cabbage, kale) in cancer development are just beginning. But early evidence suggests that diets high in these foods have beneficial effects on cells that may lower cancer risk.
Broccoli, cabbage and kale may protect against cancers of the colon and rectum. Spinach, kale, romaine lettuce, leaf lettuce, mustard greens, collard greens, chicory and Swiss chard are excellent sources of fibre and a wide range of phytochemicals called carotenoids, such as lutein.
Researchers have found that carotenoids in dark green leafy vegetables may decrease the risk of certain types of cancer.
Red and blue/purple
Red and blue/purple vegetables and fruit contain this bioactive compound like lycopene and anthocyanins. Red pepper, tomato, blueberries, raspberries, strawberries, pomegranate, beets.
Tomatoes are rich in lycopene. Some research shows that eating cooked tomatoes appears to help prevent and slow the growth of prostate cancer but this is still being studied.
Vegetables and fruit in the blue/purple group, in particular many berries, contain anthocyanins and phenolics. Both of these phytochemicals are powerful antioxidants and are being studied for their potential to reduce the risk of some cancers.
White, brown and tan
Foods in this group contain antioxidants like allyl sulfides and polyphenols.
Cauliflower, garlic, onion, potato, banana, pear. Garlic belongs to the family of vegetables called allium, which also includes onions, scallions, leeks and chives.
Studies have found an association between eating lots of garlic and allium vegetables and a lower risk of stomach cancer and prostate cancer.
The second indicates, that chocolate inhibit platelet aggregation which could cause a heart attack or stroke. There have also been studies indicating that cocoa flavonoids relax the blood vessels which inhibit an enzyme that causes inflammation.
What Are Phytochemicals-Phytochemical Antioxidant Foods – Weight Loss Diet Tips 4 Life!
