A to Z of Phytochemicals

If you are wondering what benefits do you obtain from the vegetables and fruits... that all nutritionists and health professionals keep claiming to have.... here you can.

Being a practising Dietician i felt the need of urgency to have a platform for basic nutritional information especially for indian foodstuffs... hence created my own webpage ...www.newagewellness.org.

Apart from that if you are looking for some more information on Healthy foods and related tips...keep reading......as its just the beginning.....The below information is facts about all phytochemicals that we consume along with their benefits....so read on..

PHYTOCHEMICAL BENEFITS

Berries---
Blueberries, strawberries, raspberries, blackberries, jamuns, currants etc
Phytochemical -Anthocyanidins, ellagic acid
Acts as an antioxidant, thus as anti-cancer subs that may help protect cells. Ellagic acid has more than one anti-cancer activity. Anthocyanidins may also protect against heart disease. Berries are also rich in soluble fibre, helps reducing cholesterol.

Chilli peppers
Capsaicin, which gives chillies their heat
Little is known about potential health benefits, capsaicin may be an antioxidant or otherwise interfere with cancer development. May help prevent blood clotting. Chilli peppers are also rich in vit C

Citrus fruits
Oranges, grapefruit, lemons, limes etc
Phytochemical -Flavanones such as hesperitin; coumarins;D-limonene(a monoterpene); carotenoids;flavanoids such as tangeretin and nobiletin .

D-limonene, in citrus skin , can leach into the juice and may detoxify cancer promoters. Carotenoids may also ffight cancer. Flavonoids acts as an antioxidant and may inhibit blood-clotting. These fruits are also rich in vit C , other nutrients and fibre.

Cruciferous vegetables
Broccoli, Brussels sprouts(chotee gobee), cabbage, knoll-khol, cauliflower etc
Phytochemical -Indoles; isothiocyanates such as sulphoraphane; carotenoids such as beta carotene
Long classified as anti-cancer foods. Sulphoraphane may neutralize cancer-causing chemicals that damage cells; also interferes with tumour growth. Indoles act to make estrogen less potent and thus may reduce the risk of breast cancer. These vegetables are also good sources of folic acid, vit c, fibre, and carotenoids—all cancer fighters.

Garlic family
Garlic, onions, shallots. Leeks, chives, scallions
Phytochemical-Aalylic sulfides, other sulfur compounds, flavonoids such as quercetin
Adds flavour and zest to other good foods. May work against carcinogens and tmors in many ways, lowering risk of colon, stomach, and other cancers. May also benefit the heart. No certainly that cooked onions and garlic work as well as raw. Supplements are unproven and not recommended.

Herbs and spices
Rosemary, sage, thyme, cinnamon, ginger, cumin, clove, etc
Phytochemical -Carnasol, phenols, curcumin, gingerols, terpenoids etc
Major benefit: adding flavour and zest to other good foods. May act as antioxidants and anti-cancer agents, even in small amounts.

Legumes
Rajma, kidney beans, cowpea and other beans, lentils, chana dal etc
Phytochemical-Isoflavonoids, phytic acid, saponins, phytosterols
Anti-cancer activity; protection against heart disease. Phytosterols may protect against colon cancer. Beans contain folic acid (a B vitamin) and other nutrients, as well as soluble fibre, which may reduce blood cholesterol.

Nuts
Cashews, almonds, peanuts, walnuts etc
Phytochemical -Ellagic acid, saponins
Potential benefits to the heart may come from these chemicals or from the beneficial fats (poly- and monounsaturated ) in nuts. High in calories and fat, nuts should be consumed in moderation.

Orange and yellow fruits and vegetables; leafy greens
Papaya, sweet potatoes, mangoes, carrots, methi leaves, spinach, amaranth, corn, pumpkin, etc.
Phytochemical- Carotenoids such as beta carotene, lutein, zeaxanthin
Many anticancer functions; strengthen the immune system; protect the retina from harmful radiation, thus reducing risk of macular degeneration. These fruits and vegs are also rich in vit C, other vits , minerals and fibre.

Red Grapes, Red Wine
Phytochemical -Flavonols such as quercetin; resveratrol, anthocyanins, ellagic acid
Resveratrol may prevent damage to cells and curb tumour growth, reduce risk of skin cancer, and have beneficial effects on blood cholesterol. Quercetin may benefit the heart. Anthocyanins and ellagic acid are antioxidants. Grapes, grape juice, and wine have different compounds and thus may have different effects.

Soy Tofu, soy milk, soyabeans, soy protein, etc
Isoflavonoids such as daidzein and genistein; lignans; saponins; phytosterols
Isoflavonoids and lignans are converted to a kind of estrogen in the body, and are thought to have some protective effect against cancer. Saponins and phytosterols also have anti-cancer activity. Different forms of soy have varying amounts of beneficial phytochemicals.

Tea
Green, black, oolong, but not herb tea
Phytochemical-Flavonols such as catechins and EGCG, plus other flavonoids
Tea, particularly green tea, may reduce the risk of many cancers, according to the new research, flavonols and other flavonoids in tea may combat cancer on several fronts. EGCG is a more powerful antioxidant then vit E; both neutralize cell-damaging free radicals. Catechins may protect arteries from plaque build-up. Some evidence suggests that flavonoids in tea may lower blood cholesterol.

Tomatoes
Phytochemical- Carotenoids, chiefly lycopene (also found, in much smaller amounts, in red peppers, pink grapefruit, guava, watermelon)
High intake, especially of cooked or processed tomatoes, may reduce risk of prostrate and other cancers. Lycopene may fight cancer in several ways, including lowering potency of testosterone. Tomatoes also contain vit C and other nutrients.

Whole grains
Whole wheat, oats, barley, ragi, jowar, bajra, brown rice etc
Phytochemical- Saponins, terpenoids, phytic acid, ellagic acid, phytoestrogens
Saponins may neutralize cancer-causing substances in the intestine, terpenoids and phytic acid may help reduce heart disease and cancer risk. Also rich in fibre, which helps lower blood cholesterol and may reduce colon cancer risk. Beneficial elements are concentrated in bran and germ; refined grains have little fiber and greatly reduced amounts of beneficial plant chemicals, even when enriched.