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.

Tags: Allicin, antioxidants, Carotenoids, flavonoids, immune system, Indoles and Isothiocynate, Lignans, Phytochemicals, Phytoestogens, Phytoestrogens, Plant Stanols And Sterols, Saponins, Terpenes, What Are Phytochemicals, Zoochemicals

Imagine dinner out at your favorite fine dining restaurant.  The well-dressed waiter arrives at your table with the menus and while he is making you feel at home he asks if you would care to start with a beverage.  You reply “yes please, we’ll have a bottle of your finest purple – the purple concord”.

While most of you have seen the headlines declaring the health benefits of red wine, those of you who don’t like red wine will be happy to know that the benefits of grape juice are similar.  Those of you who do love red wine may simply enjoy a break at the cash register when buying grape juice instead of wine.  Purple grape juice contains the same powerful disease-fighting antioxidants, called flavonoids, which protect heart health. The benefits of grape juice may be due to a substance called resveratrol found in the skins and seeds of grapes and especially in dark purple concord grapes.

Researchers from the University of Wisconsin-Madison found that purple grape juice helped protect heart health in those affected by coronary artery disease. Two weeks of grape juice therapy increased vasodilation (relaxed the blood vessels) and decreased harmful oxidation of LDL cholesterol. Grape juice also lowered the risk of developing blood clots that can lead to heart attacks.  Previous studies had all focused on red wine rather than on grape juice which led many to believe that it is the alcohol content in red wine that has these benefits.  This study demonstrated that the flavonoid components are the true heroes in the benefits of grape juice.

Purple grape juice works the same way red wine does. They both stimulate nitric oxide in the lining of the arteries and this encourages blood vessel flexibility. The flavonoid antioxidants slow down oxidation of LDL cholesterol or “bad” cholesterol in the arteries resulting in clear, healthier arteries.

For all you red wine lovers, I’ve got some sad news!!! Ounce for ounce purple grape juice outweighs red wine in the benefit department.

• The antioxidants of grape juice linger in the body longer than do those of red wine and this is because the alcohol in the red wine speeds up the breakdown of the antioxidant in the blood.
• Alcohol generates free radicals, unstable molecules that cause damage to cells, which counteract the effect of the antioxidants in red wine
• Red wine is only helpful when consumed in moderation of no more than one drink a day for women and two drinks daily for men.

For all of you red wine drinkers, cheer up!!! Red wine has one advantage that grape juice does not.  Alcohol has been shown to increase levels of HDL, the good cholesterol, in the blood. So continue to enjoy your daily glass of wine.  Besides, it’s quite likely you won’t find Purple Concord listed on the beverage menu!

Tags: antioxidants, benefits of grape juice, coronary artery disease, flavonoids, free radicals, healthier arteries, heart health, resveratrol