Did you know researchers all over the world have consistently found that people who eat greater amount of fruits and vegetables have lower rates of cancer? Studies have found that those who consumed the most fruits and vegetables were about half as likely to have cancer as those who ate the least. In addition to the vitamins, mineral and fiber found in fruits and vegetables, there are at least a dozen groups of chemicals that are phytochemicals.
Phytochemicals are substances that plants naturally produce to protect themselves against viruses, bacteria and fungi. Research shows that certain phytochemicals protect against cancer, heart disease and other chronic health conditions. Listed below are some of the most common phytochemicals along with their food sources and proposed health benefits.
Sulfides (allyl)
Food Sources: Garlic, onion, cabbage, broccoli, Brussels sprouts
Health Effect: Cancer prevention, suppresses tumor development
Capsaicin
Food Sources: Hot chili peppers, Thai peppers, jalapenos
Health Effect: Cancer prevention, usual pain reliever
Carotenoids
Food Sources: Carrots, winter squash, sweet potatoes, apricots
Health Effect: Antioxidant, heart disease and cancer prevention, improved immune function
Bioflavonoids
Food Sources: Most vegetables and fruits, licorice, flaxseed, green tea
Health Effect: Cancer prevention, lower cholesterol, inhibit bone resorption
Ellagic acid
Food Sources: Grapes, apples, strawberries, raspberries
Health Effect: Heart disease, cancer prevention
Isoflavones
Food Sources: Soybeans and legumes
Health Effect: Cancer prevention, menopause symptom reduction
Indoles
Food Sources: Cruciferous vegetables such as cauliflower, broccoli, Brussels sprouts, cabbage, bok choy, kale, mustard seeds, radishes
Health Effect: Cancer prevention, spur production of an estrogen that protects against cancer of the breast, colon esophagus prostate and lung
Isothiocyanates
Food Sources: Mustard, radishes, horseradish
Health Effect: Cancer prevention
Limonoids, Terpenes
Food Sources: All citrus fruits especially the rinds
Health Effect: Cancer prevention, assist body in protective enzymes
Linolenic acid
Food Sources: Leafy green vegetables, seeds, flaxseed
Health Effect: Heart disease, cancer prevention
Lycopene
Food Sources: Tomatoes, watermelon, pink grapefruit
Health Effect: Cancer prevention
Monoterpenes
Food Sources: Garlic, parsley, basil, mint, squash, eggplant, citrus, tomatoes, yams, peppers and cucumbers
Health Effect: Antioxidant, heart disease, cancer prevention
Phenolic acids
Food Sources: Garlic, green teas, cereal grains, soybeans, fruit, licorice root, flaxseed
Health Effect: Antioxidant, heart disease, cancer prevention
Plant sterols
Food Sources: Broccoli, cabbage, soy products, peppers, whole grains
Health Effect: Cancer prevention
Protease inhibitor
Food Sources: Soybeans, cereals, beans
Health Effect: Delay the formation of cancer cells
Sulforphane
Food Sources: Broccoli, cabbage, cauliflower, onions, Brussels sprouts
Health Effect: Cancer prevention
Triterpenoids
Food Sources: Soybeans, citrus, carrots
Health Effect: Cancer prevention
Written by: Jackie Santiago, Wellness Workdays Dietetic Intern
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