Health and Fitness Hints

Antioxidants or Phytochemicals are those hidden substances in fruit and vegetables that make them good for you. They are part of the plants arsenal for defense. Plants produce these substances to defend themselves against viruses’ fungi and bacteria.

Near 1000 different phytochemicals have been found to date and with many more still to be discovered.

The term phytochemicals actually means plant chemicals and mostly refers to plant color pigments in both fruit and vegetables. There has been a long standing interest in phytochemicals but is only recently that things are heating up because of the relationship between phytochemicals in the diet, and in the form of dietary supplements, for the prevention of several chronic diseases.

The fruit and vegetables with green, yellow, orange, red, blue and purple colors appear to have the richest and most beneficial source of phytochemicals. Their antioxidant activity neutralise’s free radicals in the body. The focus is on carotenoids, flavonoids, glucosinolates, phenolic compounds, indols, solphoraphanes, folates, lemonene. lutin and allium compunds to name a few.

Carrots for example contain among other compounds falcarinol to protect themselves from disease but the very same substance can provide help for humans to fight cancer according to a published study in the Agricultural and food chemistry journal.

Additionally carrots are rich in beta-carotene or pro-vitamin A which may help to reduce the risk of cardiovascular diseases. The tip here is if you want to protect your health and prevent the development of disease, choose to eat at least five servings of colorful fruits and vegetables everyday.

Here is a list of some of the main groups of phytochemicals in foods they can be found and their health giving benefits.

Flavonoids
Act as antioxidants by neutralizing free radicals. Radicals contribute premature aging, heart disease and cancer among other health problems. Flavonoids are found in foods such as berries, grapes, green tea, onions and red wine.

Carotenoids
These phytochemicals protect against stroke and heart disease and some types of cancer. They may help to improve respiratory problems and reduce associated problems with diabetes. They are found in green, yellow, orange and red fruit.

Phenolic Compounds
They protect and reduce the risk against certain cancers and heart disease. They are found in berries, tomatoes, apples and red grapes.

Allium Compounds
They help to protect against heart disease by helping to lower blood pressure and cholesterol. These compounds are found in garlic, onion, leeks, shallots and chives.

Sulphoraphane
These compounds help to reduce the risk of cancer of the colon. They are found in cabbage, cauliflower, broccoli, Brussels sprouts and kale

Indols
These phytochemicals among other cancers help to reduce the risk of breast cancer. They are found in cabbage, cauliflower, Brussels sprouts, turnips, kale and broccoli.

Limonene
Helps to reduce the risk of some types of cancer and protects against respiratory (lung) problems.

Lutein
It helps to reduce the risk of macular degeneration. It is found in dark green vegetables and especially spinach.

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