Phytochemicals are naturally occurring compounds in plants
and they constitute a vast and relatively untapped resource for natural
healing. The nutritional curatives in fruits, vegetables, grains, legumes and
herbs represent one level of healing. The powerful plant compounds known as
phytochemicals or phytonutrients are potent agents formed by nature to work
with the body to fight disease. Drugs, by contrast, tend to work against it.
Phytochemicals are powerful ammunition in the war against cancer, aging, and
indeed most health disorders.
Among other things phytochemicals give plants their colour,
flavour and natural resistance to disease. Tomatoes as an example, are believed
to contain an estimated 10,000 different phytochemicals.
The best way to increase your intake if phytochemicals is
through eating a variety of foods. Taking supplements does not have as much
same benefit because phytochemicals have a synergistic effect.
Take the case if
the phytochemical called carotenoids. They work best in the presence of
flavonoids when they are eaten together in the same foods. Phytochemicals react
biochemically to one another within the plant, so the same holds true in the
body. Eating a variety of fruits and vegetables of all colours means you are
getting the best cross-section of nutrients. The more colourful, the better!
The primary benefits of phytochemicals lie in their
antioxidant properties and in aiding the body’s resistance to cancer.
Antioxidants block the action of free radicals, which can damage cell contents
and membranes. Antioxidants also protect the immune system.
Cancer is just one example of a disease caused by free
radical damage; heart disease is another. Inflammation in the body can be hard
to detect, yet it slowly attacks healthy tissues in the brain, arteries and
joints, leading to a number of different illnesses and diseases. There are
about 20 known anti-inflammatory phytochemicals which can reduce pain and
inflammation from a variety of disorders, including gout. Phytochemicals help
the body to repair damage already caused by inflammation.
Eat one serving daily from each of these phytonutrient-rich
colour groups to prevent disease and premature aging:
Red: apples, beets, cherries, cranberries, kidney beans,
plums, red bell peppers, radishes, raspberries, red cabbage, red grapes,
strawberries, tomatoes, and/or watermelon
Orange or yellow: apricots, cantaloupe, carrots, mangoes,
nectarines, oranges, pineapple, pumpkin, squash, sweet potatoes, yams, and
yellow or orange bell peppers
Green: asparagus, avocado, broccoli, Brussels sprouts, green
cabbage, celery, kale, kiwi, okra, spinach, watercress, and pretty much any
leafy green vegetable!
Mixed: cauliflower, celery, eggplant, kohlrabi, parsnips,
rutabaga, and turnips
One serving is equivalent to one medium-sized fruit, half a cup
of raw or cooked vegetables, one cup of greens, half a cup of beans or peas, or
a quarter cup of dried fruit.
There is a synergy among dietary antioxidants and
combinations are more beneficial, as each antioxidant as special protective properties
for particular body functions. Foods and products that combine two or more of
these vital nutrients provide the most effective balance. Keep yourself
well-armed against the ravages of free radical damage by eating a variety of
plant foods. Doing so will bolster your body’s ability to prevent and fight
disease.
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