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Phytochemicals

Phytochemicals are not vitamins or minerals, but chemicals that are found in plants. "Phyto" is the Greek word for plant. There are many "families" of phytochemicals, and they help the body in a variety of ways. Though the mechanism is not completely clear, phytochemicals' actions may protect us from a host of diseases. Some of these beneficial chemicals block various hormone actions and metabolic pathways that are associated with the development of cancer and heart disease, and other chemicals stimulate protective enzymes.

Phytochemicals are in plants and plant-derived foods. They are naturally occurring, non-nutritive chemicals. The phytochemicals appear to work alone and in combination, and perhaps in conjunction with vitamins and other nutrients in food, to prevent, halt or lessen disease. The phytochemical is often found in the coloring agent in fruits and vegetables, so eating the brighter colored types may have benefits. However, there are also several beneficial phytochemicals in colorless or less colorful fruits and vegetables as well. For example, onions and corn are both full of phytochemicals. Therefore make sure you eat a wide variety of fruits and vegetables to get all of the possible health benefits from phytochemicals.

INCREASING YOUR PHYTOCHEMICAL INTAKE

• Eat more than three servings of a variety of vegetables every day

• Eat whole fruit instead of drinking fruit juice

• Add herbs and spices such as garlic, oregano, basil and parsley to your foods

• Try some new, healthy recipes that incorporate unfamiliar foods rich in phytochemicals (check table on back page)

• Add shredded green, red, or yellow peppers, radishes, onions, or even broccoli stems to a plain cabbage and carrot salad

• Fold a cup of grated carrots, apples, or zucchini into muffin batter

• Add corn kernels or finely chopped sweet peppers to cornbread

• Jazz up pizza with artichokes, asparagus, and onions; sliced yellow tomatoes with a little pesto; or spinach and slivered garlic with crumbled feta cheese

• Dice a block of firm tofu into half-inch squares, add to marinara sauce and pour over pasta

• Buy jars of chopped garlic, ginger, and basil at the supermarket to speed up cooking

• Add chopped fennel and dried fruit bits to a Waldorf salad

• Grab a frozen vegetable mix and serve with rice, pasta, couscous, or other favorite grain

• Substitute dried fruits for candy as snacks

Clearly, with such a wide variety of protective phytochemicals in fruits, vegetables, whole grains, nuts, legumes, and herbal seasonings, the regular consumption of these foods is essential to ensuring a healthier population that has lower rates of heart disease and cancer. The US Department of Agriculture Food Guide Pyramid recommends that adults consume 5-9 servings a day of fruits and vegetables.

Adapted from: Vegetarian Nutrition, a dietetic practice group of The American Dietetic Association, 1998; Today’s Dietitian ,January 1999; IDEA Health & Fitness Source, February 1999; and recommendations from the American Institute for Cancer Research.

Some of the best known Phytochemicals and their benefits and sources