Phytochemicals
("phyto" means plant) are biologically active
compounds in plants. To date scientists have identified
more than 12,000 phytochemicals exist in plants
and in one plant, there can be more than hundreds
of different types of these compound contained
in it. Phytochemicals define the plant's colour
and flavour; they are also vital for its health
and survival. The phytochemicals in plants take
on a new life when we eat them, working to benefit
our health and longevity. In fact, dietitians
and nutritionists are clear that eating a balanced
diet rich in plant foods will help to reduce the
risk of a variety of long-term diseases such as
heart attack, stroke, cancer and cataracts.
Apple
Benefit
to your health
- Has anti-cancer effect, helps protect against
stroke, benefit bowel function. The
facts -
Apples are one of the good source of quercetin which
is the best known flavonols. Flavonols, especially
quercetin, are well absorbed by the body. Eating
fresh apples will maximize flavonols intake. When
eating the apples, limit peeling off the skin as
flavonols concentrate near and in the apple skin.
The flavonol quercetin in the apples is one of the
most potent antioxidants of flavonoids. Quercetin
also has anti-inflammatory and anti-cancer action.
Orange
Benefit
to your health
- Helps to lower cholesterol levels, has anti-cancer
effect, good source of vitamin C and folic acid.
The
facts -
The important phytochemical in oranges is the flavanone
hesperidin. Hesperidin has been identified as an
anti-cancer agent but is believed to work with other
phytochemicals in orange juice. The pith and membranes
are rich sources of flavanones and pectin. Eat oranges
fresh to maximize the benefit of flavanone, vitamin
C and folate. Flavanones, which are mostly found
in citrus fruits helps to protect our body from
free radical damage with their antioxidant action.
Flavanones may also lower cholesterol level.
Strawberry
Benefit
to your health
- Has anti-cancer effect, raises body antioxidant
levels, rich source of vitamin C. The
facts -
Strawberries are a key source of ellagic acid, a
phenolic acid that has potent anticarcinogenic activity
and also acts as an antioxidant. The fresher they
are, the higher antioxidant value of strawberries.
The vitamin C and folate content in strawberries
are particularly vunerable, therefore, it is important
to store them in the refrigerator or eat as soon
after purchase. Ellagic acid found in strawberries
has the ability to inhibit the growth of tumours,
for example, of the tongue, oesophagus and the lungs.
It may do this by blocking the action of carcinogens
or by reducing the absorption of carcinogens from
the intestine.
Lime
Benefit
to your health -
Has anti-cancer effect, helps to lower cholesterol
level, good source of vitamin C. The facts
- Lemon and other citrus fruits are good sources
of limonoid phytochemical and a related phytochemical
called limonene (a monoterpene) which are both known
to have a cancer-fighting effect. Limonoid and limonene
are found in the fruit, pith, peel and juice of
a lemon. Therefore, make use of the whole lemon.
Limonoid and limonene have the ability to block
cancer development by simulating enzymes, which
are part of the body detoxification system. Limonene
may also inhibit cancer growth by triggering apoptosis
(where cancer cells essentially commit suicide).
Asparagus
Benefit
to your health
- Helps to stimulate immunity, helps to lower the
cholesterol level in the body, good source of folate
and vitamin E. The facts -
Asparagus is a good source of fructo-oligosaccharides
(FOS), which is a special type of fibre that promotes
the growth of beneficial lactobacilli bacteria in
the colon. A study has been made on FOS and the
result shows that FOS can inhibit the growth of
colon cancer cells by stimulating our anti-cancer
immune system. Although cooking does not destroy
FOS, conserve the excellent folate content of asparagus
by steaming upright in a lidded pan until just tender.
Green asparagus contains more phytochemicals than
white.
Broccoli
Benefit
to your health
- Contained beneficial phytochemicals, has anti-cancer
effect, good source of folate and vitamin C. The facts -
Broccoli is an excellent source of the phytochemical
sulphoraphane; a type of isothiocyanate (derived
from glucosinolates). It can inhibit the action
of cancer-causing agents by stimulating enzymes,
which is one of the body's detoxification systems.
Regular intake of broccoli may reduced risk of cancer,
in particular of the bowel, stomach, breast, lungs
and kidneys. The best way to prepare the broccoli
is to steam or boil briefly to help conserve sulphoraphane
and vitamin levels.
Tomato
Benefit
to your health
- Has anti-cancer effect, reduced risk of heart
attack, useful source of vitamins C and E. The facts -
Tomatoes contains lycopene, which is the most potent
antioxidant of all carotenoids. Lycopene is the
main anti-oxidant in the prostate gland. A study
has shown that people who ate tomato products 10
or more times a week has 35 per cent less risk of
developing cancer and those who have high levels
of lycopene in their bodies had half the risk of
heart attack. High intake of lycopene from tomatoes
may also reduced risk of cancer of the stomach,
colon and rectal cancers. Eat tomatoes roasted,
raw, grilled or use them as juice, puree or even
as tomato ketchup .
Calery
Benefit
to your health
- May benefit blood pressure, has anti-inflammatory
effects, a good source of potassium. The facts -
Celery contains phytochemical flavone apigenin.
Like all flavonoids it has antioxidant properties.
A study shows that apigenin can relax blood vessels
(which may benefit blood pressure). Celery is also
a good source of potassium, which can also benefit
blood pressure. Apigenin and celery extracts have
also both been shown to have anti-inflammatory properties.
Maximize the flavone content of celery by eating
it raw, or use the cooking water in soups and gravy.
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