Phytochemicals: The Health Benefits And Food Sources
Phytochemicals are nutrients found in edible plants, especially colorful fruits and vegetables, but also in seafood
algae and fungi. Phytochemicals have survived rigorous testing by many health organizations, proving to provide health
benefits to the cardiovascular and immune systems. Listed here are some of the most studied and utilized phytochemicals
as well as the food sources of which you can find them.
Zeaxanthin:The most tested phytochemical which shows a strong connection to the prevention of Age Related
Macular Degeneration (AMD), which is the leading cause of blindness among older adults.
Food Sources:Yellow and orange fruits and vegetables such as yams, squash, oranges and carrots.
Beta-cryptoxanthin: One of the most abundant pro-vitamin A cartenoids which is converted to vitamin A in the body. Protects against chronic inflammatory diseases such as arthritis. It is important for immune function, vision, bone and skin health. Some studies also reveal it's health benefits for those with lung, cervical prostate and skin cancers, as well as heart disease.
Food Sources:Same as for Zeaxanthin: yellow and orange fruits and vegetables such as yams, squash, oranges, carrots, pumpkins and papayas.
Lycopene: Recently discovered to have substantial credible evidence in the prevention of prostate cancer.
Food Sources: The main food source is tomatoes, and canned tomoatoes as well as tomato sauce appear to have a higher concentration of Lycopene than fresh tomatoes.
Flavonoids: This general antioxidant lowers bad cholesterol (LDL) and prevents heart disease.
Food Sources: Berries, herbs, veggies, red wine and teas.
Isoflavones: Also a general antioxidant that helps prevent heart disease, cancer and eases the symptoms of menopause.
Food Sources: Soy products, red clover and kudzu root.
Isothiocyanates: Another general antioxidant to tame free radical cells to aid in cancer prevention.
Food Sources: Almost all cruciferous vegetables.
Monoterpenes: Useful in cancer prevention and treating gallstones.
Food Sources: Citrus peels, essential oils, herbs, spices and green plants.
Organosulfur Compounds: Useful in cancer prevention, lowers bad cholesterol (LDL) and boosts the immune system.
Food Sources: Chives, garlic and onions.
Saponins: Another antioxidant that aids in cancer prevention, helps to regulate high blood sugar and high
cholesterol, as well as acts as a powerful anti-inflammatory agent.
Food Sources: Beans, cereals and herbs.
Capsaicinoids: Used in topical pain relief and cancer prevention. It has actually shown to cause the
death of cancer cells.
Food Sources: Spicy hot peppers such as jalepenos, habaneros, chili peppers, etc.
For a great, complete list of phytochemicals found in plants Click Here
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