What Are Phytonutrients?

Folk wisdom has always singled out fruits and vegetables as
being indispensable for health, but it has only been within
the last thirty years that we know why. Science and
technology have isolated compounds in plants and vegetables
that have literally been our life-savers. These are
phytonutrients which all fruits and vegetables produce
because their means of survival in the environment is
through the release of disease-fighting phytochemicals.
Phytochemicals stimulate the production of protective
self-repairing cells in plants. They also produce the same
kinds of responses in humans. For example, they release
protective enzymes that inhibit cancer-producing
substances, thus reducing our susceptibility to disease. It
makes sense for us to harness the powers of plants in our
diets. Four sources of phytonutrients that cannot be
ignored if we want to remain healthy and cancer free are
berries, cruciferous and dark, leafy vegetables, soy and
red wine.

Berries, such as blueberries, cranberries, strawberries,
blackberries, raspberries offer the highest sources of
phytonutrients. They all produce a natural substance called
ellagic acid which has been shown to be a good defense
against carcinogens because they suppress tumor
development. Blueberries have the highest antioxidant
content. High in flavonoids, they also provide powerful
protection against prostate cancer. Two and a half cups of
fresh strawberries a day can supply enough vitamin C to
help restore sperm production in men. Cranberries have been
known to prevent cystisis, a painful and often recurring
urinary tract infection in women. A study involving 72
postmenopausal women found that 10 ounces of cranberry
juice every day reduced the likelihood of bladder infection
by 58%. Cranberries have also been shown to reduce stomach
ulcers and lower LDL cholesterol levels.

Cruciferous vegetables (like broccoli, Brussels sprouts,
cauliflower) and dark leafy vegetables (like swiss chard,
spinach) also have high levels of antioxidant
phytonutrients. In a study conducted by New York's
Strang-Cornell Cancer Research Laboratory, women who
consumed a diet high in cruciferous vegetables experienced
a dramatic drop in estrogen levels, which means that these
vegetable are definitely powerful tools for fighting
against breast cancer. The assumption is that the
phytochemicals in these vegetables deactivate potent
estrogens, thus preventing estrogen-sensitive cells,
particularly in the breast , from developing tumors.
Sulforaphane, another phytochemical in cruciferous
vegetables, triggers a self-defense system in the body that
acts to detoxify carcinogens. Spinach contains four times
more beta carotene than broccoli and is a good source of
vitamins C and E. It also has high levels of photosynthetic
proteins which convert sunlight into energy. Researchers at
the Massachussetts Institute of Technology are harnessing
the power of spinach in a new direction--creating highly
cost-effective solar panels.

Soy is another phytonutrient rich food. Soy products
contain genestein, which has been shown to have strong
anti-cancer properties. It contains as well phytoestrogen,
which has been shown to reduce the risk and spread of
prostate cancer. Researchers suggest that the phytonutrient
isoflavones, like phytoestrogen, may reduce the risk of
breast cancer. Another isoflavone compound in soy called
daidzein has also been found to improve cholesterol and
triglyceride levels in women. A study conducted at the
Cedars-Sinai Medical Center in Los Angeles has uncovered
evidence that this estrogen-like compound is the main
reason for soy's healthy effects. Women with low estrogen
levels seemed to have benefited most from daidzein, which
reduced LDL cholesterol and total cholesterol levels,
leading researchers to recommend that women include soy
food products as part of their cardiovascular risk
reduction strategies.

And last but not least is the phytonutrient, resveratrol,
found in red wine, that literally makes wine drinking a
cancer-fighting measure. Resveratrol is present in the
leaves, twigs and bark of the grape vines. And red wine,
which is fermented from grape skins, seeds and twigs tends
to have large quantities of these cancer-fighting
substances. Resveratrol has also been demonstrated to be a
potent antioxidant (more potent than vitamin C alone) which
can act synergistically with vitamin C, thus enhancing the
effects of each. It also prevents the formation of blood
clots and promotes the formation of new dendrites in the
brain.

Let us put all these phytonutrients to good use. Why not
sit down to a hearty soy burger, broccoli spears and
cauliflower salad, warm berry compote and a glass of red
wine? Yummy! Life cannot be better!

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A runner for 27 years, retired schoolteacher and writer,
Mary is helping people reclaim their bodies. Nutrition,
exercise, positive vision and purposeful engagement are the
tools used to turn their bodies into creative selves. You
can visit her at http://www.GreatBodyat50.com or learn how
she lost her weight at http://greatbodyproteinpower.com