Phytochemical Totally Explained

Everything about Phytonutrient totally explained

Phytochemicals are plant- or fruit-derived chemical compounds. "Phytonutrients" refer to phytochemicals or compounds that come from edible plants.

Phytochemicals as therapeutics

There is evidence from laboratory studies that phytochemicals in fruits and vegetables may reduce the risk of cancer, probably due to polyphenol antioxidant and anti-inflammatory effects.
Phytochemicals have been used as drugs for millennia. For example, Hippocrates in 400 BC used to prescribe willow tree leaves to abate fever. Salicin, having anti-inflammatory and pain-relieving properties, was originally extracted from the White Willow Tree and later synthetically produced to become the staple over the counter drug called Aspirin.
   The number one drug for cancer worldwide Taxol (paclitaxel), is a phytochemical initially extracted and purified from the Pacific Yew Tree.
   Among edible plants with health promoting phytochemicals, Diindolylmethane, from Brassica vegetables (broccoli, cauliflower, cabbage, kale, Brussels sprouts) is currently used as a treatment for Recurring Respiratory Papillomatosis tumors (caused by the Human Papilloma Virus), it's in Phase III clinical trials for Cervical Dysplasia (a precancerous condition caused by the Human Papilloma Virus) and is in clinical trials sponsored by the National Cancer Institute of the United States for a variety of cancers (breast, prostate, lung, colon, and cervical). The compound is being studied for anti-viral, anti-bacterial and anti-cancer properties through a variety of pathways and it has also been shown to synergize with Taxol in its anti-cancer properties, making it a possible anti-cancer phytonutrient as taxol resistance is a major problem for cancer patients.
   Some phytochemicals with medicinal properties may be elements, rather than complex organic molecules. Selenium for example is abundant in Brassica vegetables which may have anti-viral and anti-cancer properties. In human clinical trials, selenium supplementation has been shown to reduce the HIV viral load and may be a tool as an adjuvant for AIDS treatments. Selenium is a cofactor element for synthesis of Glutathione, a potent and important antioxidant manufactured primarily in the liver.
   There are currently many other phytochemicals with medicinal properties in clinical trials for a variety of diseases. Lycopene, for example, from tomatoes is in clinical trials for cardiovascular diseases and prostate cancer. Human clinical trials have indicated that lycopene may enhance blood flow through the heart and clinical studies suggest anti-cancer activity against prostate cancer. Lutein and zeaxanthin from spinach may affect visual performance and inhibit macular degeneration and cataracts.
   Many phytochemicals have anti-inflammatory properties in vitro, including Turmeric and Chia. Inflammation is a factor in many diseases of aging including Alzheimer's and Arthritis, and many artificial anti-inflammatories have unfortunate side-effects. Turmeric is also reported to be active against skin cancer (Melanoma).
   In a landmark nutritional sciences study, scientists showed a diet rich in tomatoes and broccoli may be more effective in inhibiting prostate cancer growth than a leading drug for prostate cancer. Nevertheless, following extensive evaluation of scientific and clinical evidence, the United States Food and Drug Administration has denied applications for health claims about the benefits of tomato consumption against prostate cancer, allowing only a limited statement on food product labels. It reads:
"Very limited and preliminary scientific research suggests that eating one-half to one cup of tomatoes and/or tomato sauce a week may reduce the risk of prostate cancer. The FDA concludes that there's little scientific evidence supporting this claim."
   Clinical investigations continue to assess phytochemicals with medicinal properties.

Food processing and phytochemicals

Phytochemicals in freshly harvested plant foods may be destroyed or removed by modern processing techniques, possibly including cooking. For this reason, industrially processed foods likely contain fewer phytochemicals and may thus be less beneficial than unprocessed foods. Absence or deficiency of phytochemicals in processed foods is believed to have contributed to the increased prevalence of the above-cited preventable or treatable causes of death in contemporary society. Interestingly though, lycopene, a phytochemical present in tomatoes, is concentrated in processed foods such as spaghetti sauce and ketchup, making those foods better sources of lycopene than fresh tomatoes.

List of foods high in phytonutrients

Foods high in phytonutrients, or superfoods, are:

soy – protease inhibitors, beta sitosterol, saponins, phytic acid, isoflavones
tomato – lycopene, beta carotene, vitamin C
broccoli – vitamin C, 3,3'-Diindolylmethane, sulphoraphane, lignans, selenium
garlic – thiosulphonates, limonene, quercitin
flax seeds and oil seeds – lignans
citrus fruits – monoterpenes, coumarin, cryptoxanthin, vitamin C, ferulic acid, oxalic acid
blueberries – tannic acid, lignans, anthocyanins
sweet potatoes – beta carotene
chilli peppers – capsaicin
legumes: beans, peas, lentils – omega fatty acids, saponins, catechins, quercetin, lutein, lignans

Other foods rich in phytonutrients or superfoods

Some animal derived foods are also considered superfoods. Beginning in 2005, there has been a rapidly growing recognition of several common and exotic fruits recognized for their nutrient richness and antioxidant qualities, with over 900 new product introductions worldwide. More than a dozen industry publications on functional foods and beverages have referred to various exotic or antioxidant species as superfruits, some of which are included in the list below.

Apples – quercetin, catechins, tartaric acid

Açaí berries – dietary fiber, anthocyanins, omega-3, omega-6, beta-sitosterol. Açaí is the highest scoring plant food (spices excepted) for antioxidant ORAC value

Dried apricots

Artichoke – silymarin, caffeic acid, ferulic acid

Brassicates: kale, cabbage, brussels sprouts, cauliflower – lutein

Carrots – beta-carotene

Cocoa – flavonoids, epicatechin

Purple corn – anthocyanins

Cranberries – ellagic acid, anthocyanins

Eggplant

Gac – beta-carotene, lycopene

Goji (wolfberry) - ellagic acid, β-carotene, β-cryptoxanthin, zeaxanthin, lutein, lycopene, riboflavin, vitamin C, copper, selenium, zinc, protein

Pink grapefruit – lycopene

Red grapes and wine – quercitin, resveratrol, catechins, ellagic acid

Green tea – quercetin, catechins, oxalic acid

Mangos – cryptoxanthin

Mangosteen - xanthones

Nuts and seeds – resveratrol, phytic acid, phytosterols, protease inhibitors

Porridge oats soluble fibre magnesium, zinc

Okra -- beta carotene, lutein, zeaxanthin

Olive oil – monounsaturated fat, hydroxytyrosol, oleuropein, oleocanthal

Onions – quercetin, thiosulphonates

Papaya – cryptoxanthin

Bell peppers – beta-carotene, vitamin C

Pomegranate - vitamin C, tannins, especially punicalagins

Pumpkin – lignans, carotene

Quinoa dietary fiber, protein without gluten with balanced essential amino acids

Sea buckthorn - vitamin C, tocopherols, carotenoids, polyphenols, polyunsaturated fatty acids

Sesame - lignans

Shiitake mushrooms

Spinach – oxalic acid, lutein, zeaxanthin

squash

Watermelon – lycopene zeaxanthin, sulphoraphane, indole-3-carbinol

Spirulina - beta-caroteneFurther Information

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