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Phytochemicals or “Fighto” Chemicals

Diana W. Wright, PhD, RD

Your mama was right when it comes to eating your fruits and vegetables.  As it turns out, they really are good for you.  Below are just a few of the thousands of phytochemicals naturally occurring in plants.  None of these are considered essential in the diet, yet many have health promoting benefits when consumed from whole foods.  They act in many ways to promote health including:

As antioxidants (protect cells from oxidative damage)

As anti-coagulants (slow blood clotting)

To neutralize potentially dangerous enzymes in the gut

To reduce DNA damage

To enhance cell and/or DNA repair mechanisms Cheap Online Rolex Replica

To reduce plaque formation associated with LDL (bad) cholesterol

 

In general, diets rich in phytochemicals from fruits, veggies, nuts, legumes and whole grains reduce (but do not eliminate!) the risk of some cancers, type 2 diabetes, heart disease and other maladies.  So, check out the partial list of phytochemicals below and see if you can’t find a few foods that can enhance your daily intake of these healthy plant chemicals!

 

Phytochemical            Food Sources                                    

 

Allicin                           garlic, onions, leeks,

                                                scallions                                 

Carotenes                   carrots, red, yellow and

dark green veggies and fruits

Flavinoids                    apple, celery, soy, black &

green tea, strawberries

Indoles                         broccoli, brussel sprouts,

cauliflower (aka the smelly vegetables!)

Lignans                        flaxseed meal, seaweed, bran,

soybeans

Saponins                     beans, whole grains, apple, celery, tea,

red wine

Phytoestrogens           Soybeans, garbanzos and other dried beans Replica Breitling Watches

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