Over 4000 Reasons to Eat Your Fruits and Vegetables!
Phytochemicals are compounds that occur naturally in vegetables and fruits. Over 4000 phytochemicals have been identified. Many help prevent disease by acting as
anti-oxidants that help to protect against various diseases.
Phytochemicals linked to reduced cancer risk:
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Indoles and isothiocyanates may protect against colon cancer. These can be found in broccoli, Brussels sprouts, arugula, cabbage, cauliflower, kale, bok choy, rutabaga and turnip.
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Isoflavones such as genistein may offset the effects of estrogens in breast and ovarian cancer. They are found in soybean products such as tofu.
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Lycopene may help prevent prostate cancer. It is found in tomatoes and tomato products, such as juices and sauces.
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Phytosterols may help prevent colon cancer and decrease cholesterol absorption from foods. They are found mainly in soybeans.
Phytochemicals linked to reduced risk of heart disease or stroke
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Allicin is what gives garlic and onions their odour. It may help reduce blood cholesterol and blood pressure.
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Quercitin may reduce the risk of heart disease by preventing LDL cholesterol from oxidizing. It’s found in onions.
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Flavonoids in citrus fruits may inhibit blood clotting.
Phytochemicals linked to eye health
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Lutein and zeaxanthin are anti-oxidants that may help prevent macular degeneration. They can be found in spinach, corn, red peppers, romaine lettuce, okra, kale and other leafy greens.
Many phytochemicals are pigments that add colour to vegetables and fruits. Choose different colours of fruits and vegetables – red, orange, green, white, purple, yellow, blue – for 5 or more servings a day.
Supplements with anti-oxidants and phytochemicals don’t provide the benefits of real food. The benefits of eating fruits and vegetables probably come from a combination of protective factors, including some that we have yet to discover.
The benefits of specific phytochemicals have yet to be proven. But eating a variety of colorful fruits and vegetables every day will provide a variety of nutrients including vitamins, minerals and fibre.
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Unlock Your Colours
The best way to unlock the potential health benefits of phytochemicals is by eating 5 to 10 servings of vegetables and fruit each day as part of a healthy diet.
