Everyone will like to be presented with an invaluable gift but most people out there are not aware that nature gave us one and it's call phytochemical. Another good reason why we must add plant source to our diet. What are phytochemicals? Phytochemicals are chemicals in plants that may provide some health benefit. They are found in fruit,vegetables, legumes, nuts, seeds and grains.
Phytochemicals also include carotenoids, indoles,lignans, phytoestrogens, stanols, saponins, terpenes, flavonoids, carotenoids,anthocyanidins, phenolic acids,phytic acid, organosulphur compounds and many more. Phytochemicals are present in small amounts in the food supply, and although thousands have been and are currently being scientifically studied, their health benefits remain largely unknown. Also largely unknown is their potential for toxicity, which could be substantial if taken in large amounts in the form of supplements. Moreover, phytochemicals often act in conjunction with each other
and with micro-nutrients. Thus, supplementing with only a few may impair the functions of other phytochemicals or micro-nutrients. As with the antioxidant vitamins, it is the mixture and variety of phytochemicals in foods that are linked to health benefits.
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In foods, phytochemicals impart tastes, aromas, colors, and other characteristics. They give hot peppers their burning sensation, garlic its pungent flavor, and tomatoes their dark red color. In the body, phytochemicals can have profound physiological effects, acting as antioxidants, mimicking hormones, altering absorption of cholesterol, inhibiting inflammatory responses, and suppressing the development of diseases.
Carotenoids: Act as antioxidants, possibly reducing risks of cancer, possibly reducing the risks of cardiovascular diseases and other diseases. Food sources includes : peas, tomato,carrot,sweet potatoes,pumpkin,green leafy vegetables.
Flavonoids: Act as antioxidants; scavenge carcinogens; bind to nitrates in the stomach, preventing conversion to nitrosamines and inhibit cell proliferation. Food sources includes:red,blue and purple berries, teas, apples, yellow onion, kale, broccoli, soy beans and soy product, whole wheat, vegetables e.t.c
Organosulphur compounds: May speed production of carcinogen-destroying enzymes; slow production of carcinogen-activating enzymes. Animal and laboratory studies suggest the organosulfur compounds in garlic reduce cholesterol, are anti-inflammatory, stimulate the synthesis of glutathione, and cause death of cancer cells. Food sources includes: garlic,onions, leeks, chives.
Lignans: Block estrogen activity in cells, possibly reducing the risk of cancer of the breast, colon, ovaries, and prostate. Some lignans are also called phytoestrogens as they can mimic or inhibit some of the actions of the hormone estrogen in the body.The anti estrogenic effect of some lignans suggests they may be helpful in treating hormone-dependent cancers, such as breast and ovarian cancers. However, studies are few and conflicting on whether eating foods high in lignans reduces breast or ovarian cancer Food sources includes: nut, seeds, vegetables.
Conclusion
I will encourage daily consumption of fruit and vegetables to enjoy the invaluable gift from plant. Get it from food sources and not supplement because their potential for toxicity is yet unknown and phytochemicals often act in conjunction with each other and with micro-nutrients.
Phytochemicals- various types
Phytochemicals also include carotenoids, indoles,lignans, phytoestrogens, stanols, saponins, terpenes, flavonoids, carotenoids,anthocyanidins, phenolic acids,phytic acid, organosulphur compounds and many more. Phytochemicals are present in small amounts in the food supply, and although thousands have been and are currently being scientifically studied, their health benefits remain largely unknown. Also largely unknown is their potential for toxicity, which could be substantial if taken in large amounts in the form of supplements. Moreover, phytochemicals often act in conjunction with each other
and with micro-nutrients. Thus, supplementing with only a few may impair the functions of other phytochemicals or micro-nutrients. As with the antioxidant vitamins, it is the mixture and variety of phytochemicals in foods that are linked to health benefits.
see the digital version of the magazine
Benefits
In foods, phytochemicals impart tastes, aromas, colors, and other characteristics. They give hot peppers their burning sensation, garlic its pungent flavor, and tomatoes their dark red color. In the body, phytochemicals can have profound physiological effects, acting as antioxidants, mimicking hormones, altering absorption of cholesterol, inhibiting inflammatory responses, and suppressing the development of diseases.
Carotenoids: Act as antioxidants, possibly reducing risks of cancer, possibly reducing the risks of cardiovascular diseases and other diseases. Food sources includes : peas, tomato,carrot,sweet potatoes,pumpkin,green leafy vegetables.
Flavonoids: Act as antioxidants; scavenge carcinogens; bind to nitrates in the stomach, preventing conversion to nitrosamines and inhibit cell proliferation. Food sources includes:red,blue and purple berries, teas, apples, yellow onion, kale, broccoli, soy beans and soy product, whole wheat, vegetables e.t.c
Organosulphur compounds: May speed production of carcinogen-destroying enzymes; slow production of carcinogen-activating enzymes. Animal and laboratory studies suggest the organosulfur compounds in garlic reduce cholesterol, are anti-inflammatory, stimulate the synthesis of glutathione, and cause death of cancer cells. Food sources includes: garlic,onions, leeks, chives.
Lignans: Block estrogen activity in cells, possibly reducing the risk of cancer of the breast, colon, ovaries, and prostate. Some lignans are also called phytoestrogens as they can mimic or inhibit some of the actions of the hormone estrogen in the body.The anti estrogenic effect of some lignans suggests they may be helpful in treating hormone-dependent cancers, such as breast and ovarian cancers. However, studies are few and conflicting on whether eating foods high in lignans reduces breast or ovarian cancer Food sources includes: nut, seeds, vegetables.
Conclusion
I will encourage daily consumption of fruit and vegetables to enjoy the invaluable gift from plant. Get it from food sources and not supplement because their potential for toxicity is yet unknown and phytochemicals often act in conjunction with each other and with micro-nutrients.
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