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Phytochemical Index
by Leslie Kay, MS, RD
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Phytochemicals at Work
Provided by Leslie Kay, MS, RD
| PHYTOCHEMICAL |
FOOD |
ACTION |
| Allylic sulfide (allicin) |
Garlic, Onlions |
intercepts and detoxifies |
| Beta-Carotene |
Carrots, Squash,
Apricaots, Peaches |
protects the immune system |
| Canthaxanthin |
Paprika |
antioxidant |
| Capsaicin |
Cayenne peppers, chilies,
red peppers |
prevents toxic molecules from invading
and damaging cells, anti-inflammatory |
Carotenoids
(600 identified) |
Dark green, orange
colored plants |
blocks carcinogen from entering cell;
helps repair DNA |
| Catechins |
Green and black tea |
inhibits activation of carcinogens |
| Chlorogenic acid |
Strawberries, pineapple |
blocks nitrosamines |
| Cumarin |
Turmeric, curry, mustard |
antioxidant |
| Diadzein |
Soybeans, Tofu |
blocks estrogen from binding to receptors |
| Ellagic acid |
Grapes, strawberries,
blackberries, cranberries,
walnuts |
antioxidant |
| Flavonoids |
Fruits and Vegetables,
wine, tea |
prevents carcinogenic hormones from
attaching to cells |
| Genistein |
Tofu, soy milk, soy beans |
inhibits the formation of blood vessels
that assist tumors to grow |
| Gingerol |
Ginger |
antioxidant |
| Isoflavones |
Beans, peas, peanuts,
tofu |
interfere with harmful estrogen action
and may reduce the risk of breast and
ovarian cancer |
Isothiocyanates,
Indoles |
Broccoli, cauliflower,
cabbage, kale |
blocks carcinogens from damaging a
cell; interferes with the action of a
precancerous form of estrogen |
| Limonene |
Orange and lemon peel |
inhibits malignant cell growth |
| Lignans |
Flaxseed |
interferes with estrogen action and may
reduce breast, colon and ovarian cancer |
| Lutein |
Spinach, collard greens,
kale |
reduces blindness in the elderly
(age-related macular degeneration) |
| Lycopene |
Tomatoes, kiwi |
may decrease risk for prostate cancer |
| Monoterpenes |
Orange and citrus oils,
kale |
inhibits cancer cell growth and
detoxifies carcinogens |
| Omega-3 fatty acids |
Fish oil (mackerel,
salmon, trout) |
may decrease risk of heart disease |
Phenolic acids:
caffeic, ferulic,
chlorogenic |
Blueberry, cherry, pear,
apple, orange, potato,
grapefruit, coffee beans |
antioxidant |
| Quinones |
Rosemary |
antioxidant |
| Rosmarinic acid |
Rosemary |
antioxidant |
Tannins: Catechin,
epicatechin polymers |
Lentils, black-eyed peas,
grapes, red and white
wine, apple juice |
antioxidant |
| Terpenes |
Citrus Fruits |
antioxidant |
| Zeaxanthin |
Kale, mustard,
horseradish, daikon,
collards, green sorrel,
yellow corn, arugula |
antioxidant; enhances immune function |
Bottom Line: Evidence for helath benefits from phytochemicals to prevent cancer or heart disease is still preliminary and based on research isolating compounds from food or from epidemiologic studies. Dietary recommendations should emphasize eating 5-9 servings of a VARIETY of fruits and vegetables, plus whole grains, nuts, seeds, and legumes.
© 1999 Integrated Health Management
http://NutritionResource.com/power.htm">http://NutritionResource.com/power.htm
leslie@nutritionresource.com">leslie@nutritionresource.com
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Scientific information is constantly evolving. On this site, we are continually in the process
of incorporating new studies and reevaluating old studies. For this reason, the material
you see here will change over time. Keep in mind also that this material is not intended to
be a substitue for professional medical advice. You should not use this material to
diagnose or treat a health condition without consulting with a qualified healthcare
provider.
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