What are Phytochemicals and how do they relate to your good health?  Simply put, phytochemicals are chemical substances in plant foods, some of which perform important functions in your body; they are the energy pulse behind the foods you eat.  Zoochemicals are chemical substances in animal foods, some of which perform important functions in your body.

What are phytochemicals in relation to food? Consider the following quote then look for the following phytochemicals in your foods to serve a wide variety of health benefits to you and your family:

“Things don’t happen by accident in nature.  If you observe it, it has a reason for being there”  – Norman Krinsky, Tufts University Medical Centre

• Flavonoids: As well as being powerful antioxidants, flavonoids are the nutrients that provide the color of many fruits and vegetables.  Flavonoids help to increase “good cholesterol” levels while helping to decrease plaque formation in your arteries.  Flavonoids assist in decreasing damage to any of your cells that have the potential to lead to cancer.  Excellent sources of flavonoids include berries, grapes, apples, green and black tea, soy, buckwheat, parsley, dark chocolate, celery and onions and red wine.
• Carotenoids:  carotenoids are strong antioxidants.  Great sources for your good health are the colorful red, yellow, orange and dark green vegetables and fruits.  There are at least 20 types of carotenoids in an orange.  Carotenoids neutralize oxidation reactions that can damage eyes and promote macular degeneration and cataracts.
• Lignans: You will find an extremely rich source of this phytochemical in flaxseed oil.  In your gut, lignans will convert to substances that may be beneficial in the fight against breast cancer.  Soybeans, soy food, chickpeas, peas, peanuts and other dried beans are also a good source.
• Plant stanols and sterols:  You will find these substances in vegetable oils.  If lowering cholesterol is important to you then you will want these in your diet as they block cholesterol absorption.
• Phytoestrogens:  Plant chemicals known as plant estrogens, isoflavones, genistein, daidzein and lignans.  Get your daily dose of these by consuming soybeans, soy food, chickpeas, peas and peanuts.  Phytoestrogens may decrease the rist of some cancers, heart disease and osteoporosis.  If decreasing menopausal symptoms is important to you then add these to your diet.
• Saponins:  Enzymes that are capable of causing cancer in the intestines may be rendered inactive by this phytochemical.   To get the benefit of this phytochemical include whole grains, celery, soybeans, green and black tea, grapes and apples, strawberries and red wine in your diet.
• Terpenes:  If you are looking for more cancer fighting properties then choose these phytochemicals.  They may diminish the growth of tumors while they help your body remove carcinogens.  Terpenes can be found in lemons, grapefruit, oranges and their juices.
• Indoles and Isothiocynate:  These are phytochemicals that also have a role in the prevention of cancer.  A sulphur-containing compound called indole-3-carbinol (I3C) works as a strong antioxidant thereby protecting your cells.  This phytochemical protects your body from the carcinogenic effect of pesticides and other harmful toxins.  Research indicates I3C is one of the most powerful due to its ability to protect you against several types of cancer   Choose the cruciferous vegetables; broccoli, cauliflower, cabbage, kale and kohlrabi for great sources of more than a dozen potent nutrients including I3C. 
• Allicin:  This phytochemical can be obtained from garlic, onions, leeks and shallots.  Garlic is a powerful antioxidant that, on average, provides health benefits with as little as one half of a clove of garlic daily.   Many believe that allicin will hinder the duplication of cancer cells while decreasing cholesterol production in your body.   For many years garlic has been used to treat colds and to fight infections as well as to rid your body of parasites.  Don’t feel like cooking?  Try pressed garlic chased with a glass of milk.

Be wise and benefit from these phytochemicals.   Vegetables, fruits, whole grains and other plant foods should be a major part of your diet – and don’t forget to indulge in the dark chocolate that contains flavonoids.  While you are at it, have a nice cup of tea and benefit from some saponins. 

What are phytochemicals going to do for you and your family?

• They are your back-up in helping to keep your immune system strong;
• They will help protect you and your family from disease;
• They will assist you in working toward and maintaining your optimal state of health.

The concept of fermenting foods in order to preserve them has been with us since ancient times. Studies may confirm what folklore has known for centuries; fermented foods help people stay healthy.  Fermented foods are currently being studied to determine what, if any, role they play in improving conditions such as ulcers, colds, arthritis and digestive disorders as well as cancer.

Most fermented foods contain lacto-bacillus (Acidophilus) so they promote good intestinal bacteria populations.  Usually associated with disease, the word “bacteria” conjures up negative associations in our minds.  You must remember that without bacteria your body would cease functioning properly.  Friendly bacteria exist in your digestive tract to help you maintain healthy intestinal flora that is necessary for the proper digestion and assimilation of the food you eat.  Un-desirable micro-organisms, including candida yeast overgrowth and bacteria that can cause disease are prevented from growing when you have healthy intestinal flora.  The friendly bacteria that support and enhance life are known as probiotics.

During the fermentation process, lactic acid and enzymes are produced.  This appears to have a beneficial effect on our digestive system and metabolism.  Fermented foods are considered predigested due to the process of fermentation.  This makes these foods easy for you to digest and assimilate.

The following are examples of fermented foods:

– Yogurt: Look for the words “active” or “live” with reference to the culture.  Some yogurt is pasteurized after it is made and this will kill the healthy bacteria.  When yogurt has active culture it means that the milk is pasteurized before the bacterial culture is added.  Active cultures boost your body’s own friendly bacteria and this helps to improve digestion while keeping your intestines healthy. 

– Sauerkraut: Sauerkraut is a fermented cabbage dish.  It is rich in many nutrients, including vitamin C and it also contains beneficial lactic-acid bacteria.  Due to lactic-acid fermentation, sauerkraut is easy to digest. 

– Kefir: This fermented food is a milk product.  Kefir is a great choice for those with lactose intolerance.  Kefir works as a probiotic in the digestive tract.  Kefir is usually ingested in a drink form.

– Miso:  This fermented food is made from soybeans and/or barley and it comes in the form of a paste that can be used in soups, dressings and sauces.  Miso provides healthy micro-organisms to maintain and promote good intestinal health.  Be sure not to heat miso to a boiling point or the live culture will be destroyed.

– Tempeh:  This is a fermented food made by the controlled fermentation of cooked soybeans.  Tempeh can be used as an ingredient in soups, spreads, salads and sandwiches.  The fermentation produces natural antibiotic agents.  Tempeh maintains all the fiber of the beans while it gains some digestive benefits from the enzymes that are created during the fermentation process.

– Sourdough Bread (Made with a culture starter):  Sourdough bread made with a culture starter is the traditional way of making bread.  Before commercial baker’s yeast came along this is how everyone made bread.  There are many advantages to consuming naturally fermented bread instead of the modern breads we buy that are made with yeast.  Real sourdough is probiotic and contains multiple strains of beneficial microflora.  Without adequate beneficial microflora in your gut you will not be able to absorb nutrients from the foods that you eat.