Phytochemicals-Even More Reasons To Eat Your Fruits and Vegetables

I had an intern a few weeks ago that put together a great blog on phytochemicals. I hope you enjoy!

So you already know the importance of eating your fruits and vegetables and all the vitamins and minerals they contain. But alongside the benefits from the vitamins and minerals they contain are natural bioactive compounds – known as phytochemicals that have protective and preventative properties against disease. Research suggests that they can help slow the aging process due to their antioxidant affects, lower blood pressure and reduce the risk for heart disease, diabetes, stroke and some cancers. The word “phyto” is greek for plant so these chemical compounds pertain to only plant foods. Generally, the more rich in color the fruit or vegetable is the more phytochemicals it contains. So choose a variety of vibrant colors like green, orange, red, yellow, blue and purple. There are close to 1,000 phytochemicals but listed below are some of the most commonly known. Learn which colors contain which phytochemicals and their associated benefits.

Oranges
Beta-Carotene
May help to slow the aging process, reduce the risk of certain types of cancer, improve lung function, and reduce complications associated with diabetes
Tangeritins
May help prevent cancers of the head and neck
Examples:
Sweet potato, carrots, oranges, tangerines, cantaloupe, papaya, pumpkin, mango

Reds
Lycopene
Has been shown to reduce the risk of prostate cancer and heart disease
Quercetins
May reduce inflammation associated with allergies, inhibit the growth of head and neck cancers, and protect the lungs from the harmful effects of pollutants and cigarette smoke
Anthocyanins
Have been shown to protect against the signs of aging, improved balance, coordination, and short-term memory
Examples:
Strawberries, watermelon, ruby red grapefruit, tomatoes, apples, red peppers

Greens
Sulphoraphane
May reduce the risk of colon cancer
Indoles
May reduce the risk of certain types of cancer, including breast cancer
Lutein
Essential for maintaining proper vision as we age
Examples:
Spinach, lettuce, collard greens, Brussels sprouts, broccoli, artichoke, tomatillos,zucchini

Yellows
Zeaxanthin
May help to prevent macular degeneration, a leading cause of vision impairment
Examples:
Butternut squash, corn, pineapple, yellow squash

Purple
Resveratrol
May reduce the risk of heart disease, cancer, blood clots, and stroke
Anthocyanins
Have been shown to protect against the signs of aging, improved balance, coordination, and short-term memory
Ellagic Acid
May reduce the risk of certain types of cancer and decrease cholesterol levels
Examples:
Grapes, blueberries, raspberries, blackberries, eggplant, beets, wine

Whites
Allium Compounds
May reduce the risk of cancers and lower cholesterol and blood pressure
Examples:
Onions, garlic, cauliflower, white asparagus, fennel

Kaloni Hepworth, Dietetic Intern

Emily Fonnesbeck RD,CD