What if there was a medicine that protected you from cancer, heart and artery disease, diabetes, stroke, asthma and arthritis. Would you take advantage of it? As it turns out, vegetables, fruit and whole grains are full of what are called phytochemicals, and recent studies have shown that they play an important role in protecting us against all of the above diseases and others. Dieticians have, in fact, recently labeled foods that contains phytochemicals as functional foods. They are formally defined as foods that have a positive effect on your health beyond basics nutrition, and also appear to slow down the aging process. Researchers have identified more than 4000 phytochemicals and believe there are thousands more. Furthermore, few of them have been studied in detail.
What is particularly surprising is that a large number of people miss out on their amazing benefits. And it's important that you realize their importance early on. Many people, in fact, only begin thinking about them when they are older and already in declining health. But it is important to take advantage of them early so they help you throughout your life.
Studies have shown that they protect against most of the major forms of cancer including prostate, lung, breast, and stomach cancer. Furthermore, they lower your risk of heart attack and coronary disease. And in a study of 284,000 people, researchers noted that people who ate foods with phytochemicals appeared to have a much lower incidence of diabetes II. Phytochemicals are also important in relation to eye-health. And they have been shown to help prevent macular degeneracy, glaucoma and cataracts. So it's hard to overstate their importance.
They can be broken down into several classes that include:
- Carotenoids. The major ones are alpha and beta carotene, lutein, lycopene, and zeaxanthin. In all there are about 600 different carotenoids.
- Flavonoids. The major ones are lignins (in nuts and whole grains), anthocyanins (fruit and vegetables), and isoflavones (soybeans).
- Polyphenols. They are particularly important because of their antioxidant properties.
- Isoflavones. A subclass of flavonoids.
Besides phytochemicals, several other foods, including those that contain omega 3 fatty acids, probiotics, prebiotics, and antioxidants, are also considered to be functional foods.
Let's turn now to the foods that give us all these benefits. The two major groups are vegetables and fruit (and berries). But there are several others.
- Vegetables. In general, vegetables with a rich, dark color are best. Vegetables are not only rich in phytochemicals, they are low in cholesterol, fat, calories, and they contain a large amount of fiber. But all vegetables are not equally nutritious, and it's important to make sure they are fresh. Some of the best are: broccoli, cauliflower, cabbage, carrots, tomatoes, spinach, green beans, kale, brussel sprouts, and cucumbers. Broccoli is particularly good because of its overabundance of vitamins and minerals, and it contains a number of other substances that are extremely healthful. They include indoles (that are effective against cancer), sulforophane (that has been shown to slow tumor growth) and sinigrin (that is particularly effective against colon cancer). Tomatoes really shine because of their lycopene, which has been shown to be effective against several major cancers. And spinach not only fights cancer, it fights the inflammation associated with asthma and arthritis.
- Fruit (and berries). Fruits and berries are nutritious, healthy, non-fattening, and best of all, they taste great. In fact, most people eat them as desserts. Some of the best are: oranges, grapefruit, blueberries, strawberries, kiwi, mangos, cherries, and plums. Again, dark, rich color is a good guide. Blueberries are a superstar because of their antioxidant. Researchers at Tufts University analyzed 60 fruits and vegetables for antioxidants, and blueberries came out on top. Oranges and grapefruit are also great in that they have been shown to contain 170 different phytochemicals, and are a good source of antioxidants. In addition they contain hesperidan (that lowers cholesterol and blood pressure).
- Whole grains and oats. There has been some controversy about whole wheat lately because of its gluten. People with celiac disease cannot eat gluten. But less than one-percent of the population has this disease, so it's not a problem for most people. Oats are particularly important in that they are effective in lowering cholesterol. Oat bran is, in fact, even better at this than oats itself. Oats also help protect your LDL cholesterol from oxidation by free radicals. Oxidized LDL quickly ends up as plaque in your arteries. Oats and whole grain are also an excellent source of antioxidants.
- Nuts and seeds are not particularly high in phytochemicals, but they are worth mentioning because they are a highly functional food. Some of the best are almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, and flax seeds. Studies have shown that a handful of almonds each day can reduce the risk of heart disease by 30 percent. It is also an effective cancer fighter. Walnuts are excellent because they contain a large amount of omega-3 fatty acid.
So if you want to enhance your health and give yourself the best protection known against disease, it is essential that you eat foods that contain phytochemicals.
Barry Parker, Ph. D., is a professor emeritus (physics, biophysics) at Idaho State University. He is the author of 25 books on science, health, writing and music. He has a strong interest in health and fitness, self-improvement and music. His most recent book is "Learn from Yesterday, Live for Today, Hope for Tomorrow." He is also the author of "Feel great Feel alive." His website is http://www.Barryparkerbooks.com
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