Phytochemicals: Nature's Super Substances!

Phytochemicals are chemical substances found in plants (phyto meaning plant). Science has only recently caught on to the benefits of diets high in plant foods (within the last 25 years). However, it is now quite apparent that individuals who consume high level of vegetables, whole grains, and fruits have lowered their likelihood of developing heart disease, cancer, and type 2 diabetes. They also have less cases of infections, signs of premature aging, eye diseases, acne, and a list of other issues some mental and emotional in nature. All in all Phytochemicals seem to be "feel good" substances. Though they are not essential, meaning our bodies don't need for us to consume them in order to function and survive, they are a crucial part of healthy living!

According to www.phytochemicals.info there are more than a Thousand known phytochemicals and those are only the known ones. Here are some examples of how they work:

How do phytochemicals work?

There are many phytochemicals and each works differently. These are some possible actions:

• Antioxidant - Most phytochemicals have antioxidant activity and protect our cells against oxidative damage and reduce the risk of developing certain types of cancer. Phytochemicals with antioxidant activity: allyl sulfides (onions, leeks, garlic), carotenoids (fruits, carrots), flavonoids (fruits, vegetables), polyphenols (tea, grapes).
  
  
• Hormonal action - Isoflavones, found in soy, imitate human estrogens and help to reduce menopausal symptoms and osteoporosis.
  
  
• Stimulation of enzymes - Indoles, which are found in cabbages, stimulate enzymes that make the estrogen less effective and could reduce the risk for breast cancer. Other phytochemicals, which interfere with enzymes, are protease inhibitors (soy and beans), terpenes (citrus fruits and cherries).
  
  
• Interference with DNA replication - Saponins found in beans interfere with the replication of cell DNA, thereby preventing the multiplication of cancer cells. Capsaicin, found in hot peppers, protects DNA from carcinogens.
  
  
• Anti-bacterial effect - The phytochemical allicin from garlic has anti-bacterial properties.
  
  
• Physical action - Some phytochemicals bind physically to cell walls thereby preventing the adhesion of pathogens to human cell walls. Proanthocyanidins are responsible for the anti-adhesion properties of cranberry. Consumption of cranberries will reduce the risk of urinary tract infections and will improve dental health. 

Many people have heard about the benefits of consuming phytochemicals. As always when the word gets out about something healthful, people rush to the stores in search of ways to incorporate them into their lives through supplements. I know people personally who love taking pills for a variety of reasons. However, research shows that phytochemicals work best in groups, and as stated above, science isn't even aware of all the groups of phytochemicals that may exist. So it may be possible that taking one hundred phytochemical supplements still would not give you the all benefits of eating broccoli spears (lightly steamed so as not to kill the nutrients) twice a week.

Vegetable extracts and essences are another route some of the public choose to take. These offer dehydrated or liquid forms of vegetables high in certain phytochemicals. One product claimed to have broccoli concentrated in a bottle but was found to contain mostly sulforaphane, which is only ONE of the many chemicals found in vegetables of the cruciferous family (vegetables whose outer leaves form a crucifix ie. broccoli, cauliflower, brussels, cabbage etc.). So again, there is no way of knowing if you are getting all of the phytochemicals offered in the actual food it was extracted from.

I know that in the world of healthy living/eating it is hard to know where to go or what to do. Especially since the media can't make up its mind about many products. It may seem easier to just take supplements, excercise here and there, and continue doing everything else you have been doing. I mean, who wants to give up pies, cakes, french fries, and other "comfort foods" one has grown up on? Of course, taking vitamin supplements and parking further out from the mall so you get an extra walk is better than doing nothing. However, if you are serious about making Life changes, you need to take the next step. Go the extra mile and you will be starting a new legacy to pass down. Comfort foods could consist of brown rice and lentil beans or spinach salad with fruit (yum!). It may be worth the work it will take to live healthy, happy and disease-free lives!

For a list of different phytochemicals, the foods they are found in, and the diseases they help prevent please visit::
http://micro.magnet.fsu.edu/phytochemicals/index.html

Also check out crazysexylife.com and cancerdietitian.com

That's it from me for now. As always I wish that you all remain in Beauty and in Love and in Good Health always!
Wyzdom D. Vine
* much of my info came from Nutrition Now by Judith E. Brown