Laurie Deutsch Mozian, M.S., R.D.
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 Using phytochemicals to fight disease is cost-efficient and self-empowering. The challenge we are now faced with is finding as many opportunities as possible to incorporate phytochemical-rich foods into our lives. an in
Phytochemical-Rich Recipes
To make your diet more phytochemically rich, you don't really need a file of recipes. Fruits, vegetables, and many grains and legumes are among the easiest of foods to eat and prepare. Something as simple as tofu, carrot sticks, and broccoli florets would easily serve as a quick and easy phytochemical-rich meal. |
Prevention Magazine
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 The remainder provide valuable fiber and unique phytochemicals, such as the alginate found in kelp."
Eat for variety. It doesn't take a lot of sea vegetables to get the benefits. "Nutritional studies indicate that as little as XA ounce of dried sea vegetables can make a significant nutritional contribution to your diet," says Dr. Bushway.
The best way to include more sea vegetables in your diet is to experiment. "Add small, bite-size pieces to salads, soups, stews, grain dishes, stir-fries, and sandwiches," says Carl Karush of Maine Coast Sea Vegetables in Franklin. |
| Defense against Cancer
Spices contain an abundance of compounds called phytochemicals or phytonutrients, many of which may help prevent normal, healthy cells from turning into cancer. And the ways in which these compounds work are as varied as the spices themselves.
Many spices, for example, contain antioxidants, substances that block the effects of free radicals in the body. Free radicals are harmful oxygen molecules that punch holes in healthy cells, sometimes causing genetic damage that can lead to cancer. |
Glenn W. Geelhoed, M.D. and Jean Barilla, M.S.
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 All of these fruits and vegetables are also chock-full of phytochemicals, which have been shown to stunt the growth of cancer cells in test-tube studies.
Apricot This fruit is an excellent source of beta-carotene, a form of vitamin A that has proven to be especially helpful in thwarting lung and skin cancer. (Dried apricots contain more beta-carotene than the raw fruit.) beans This nutritious vegetable, which is readily available in many varieties, has a multitude of effective preventive properties. |
| Scientists are learning that by eating foods high in phytochemicals and beta-carotene, we can substantially reduce the risk of this killer disease.
Broccoli
Broccoli is the rising star on the cancer front. Studies done at the Roswell Park Memorial Institute in Buffalo, New York have shown that eating lots of broccoli can substantially lower the risk of cervical cancer in women. Additional research has shown that men who smoke and eat dark-green vegetables (like broccoli) have half the lung cancer risk of smokers who don't eat this edible flower.
Spinach
A study by Dr. |
| Produced when the plant grabs energy from the sun, phytochemicals act as antioxidants and immune system boosters.
Seaweed
Once thought of as a strange ingredient in Japanese food or as a nuisance to avoid while beachcombing, seaweed is now coming into its own as a youth tonic. Not only is it effective for fighting the ravages of time on the human body, but as seaweed works its way into the western diet, it is becoming appreciated for its good taste. kumbu, hijiki, arame, wakame
These seaweeds are staples of the Japanese diet. |
| As an added bonus, beans are a leading source of phytochemicals and protease inhibitors — high-powered anti-cancer agents.
If one particular organ can really benefit from the addition of beans to your diet, it is your colon. In studies at the University of California, Berkeley, Dr. Sharon Fleming, called by some the "dean of bean researchers," found that beans stimulated colon bacteria to give off volatile short-chain fatty acids which lower cholesterol, reduce blood pressure and lessen the risk of colon cancer. |
John R. Smythies
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| Many herbal medicines have a high content of antioxidant phytochemicals. An ayurvedic—the ancient folk medicine of India—drug prepared from a number of plants is marketed today as a product named Geniforte. In animal experiments this induces the synthesis of antioxidant enzymes and reduces the level of lipid oxidation. Boldine, an ingredient in a Chilean folk medicine made from the boldo tree, is used for the treatment of liver complaints and rheumatism. Very potent at mopping up hydroxyl radicals, this antioxidant is nontoxic and nonmutagenic. |
Earl Mindell, R.Ph., Ph.D.
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 Kudzu contains two phytochemicals, daidzin and daidzein, which help reduce blood alcohol levels. Although clinical studies of it are scarce, an abundance of anecdotal reports suggests that kudzu supplements taken immediately before or after drinking can virtually eliminate the nausea, headache, and generally sick feeling that typically occurs after a night of imbibing.
The fact that kudzu should be the treatment of choice for hangovers is not surprising. For the past 2000 years, Asian herbalists have used a tea brewed from the kudzu root to treat alcoholism. |
Henry Pasternak, D.V.M., C.V.A.
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 Since high fiber foods contain innumerable vitamin complexes, minerals, phytochemicals, and other natural substances, researchers cannot say for certain that fiber alone is responsible for the benefits they observe when such foods are consumed. Whole natural raw unprocessed foods have a cooperative and synergistic effect on the whole body.
There are two basic types of fiber: soluble and insoluble. Soluble fibers lubricate the fecal matter and increase bulk, which make elimination easier. |
the Editors of FC&A Medical Publishing
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 She says that cabbage has two particular phytochemicals — isothiocyanates and indoles — that protect against cancer.
"One of these famous isothiocyanates is called sulforaphane, and it seems to stimulate the production of anti-cancer enzymes," she says. "So that means it would increase the body's natural ability to ward off cancer. The indoles seem to stimulate enzymes that make estrogen less effective, which might possibly decrease the risk of breast cancer."
Studies from all over the world prove that the cabbage family can protect you from many types of cancer. |
| And this member of the cabbage family contains several phytochemicals that may help prevent disease.
8 ways broccoli keeps you healthy
Builds better bones. You probably never imagined broccoli could battle osteoporosis, but it's got plenty of calcium, potassium,
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Today, people are eating 900 times more broccoli than they did 25 years ago. Perhaps it's because this "crown jewel of and magnesium — nutrients that may help prevent or slow this bone-breaking disease. It's also one of the few nondairy foods full of calcium that your body can absorb easily. |
Earl Mindell, R.Ph., Ph.D.
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| Characterized as a "green food," a group of food products derived from other microalgae, chlorella is packed with important phytochemicals that have unique disease-fighting properties, as well as amino acids, vitamins, and minerals. Widely used in Japan, chlorella is touted as the supplement that can help remove or "detoxify" harmful chemicals, heavy metals, and pollutants from the body. Natural healers recommend chlorella for nonspecific complaints such as fatigue and for anyone who generally wants to feel stronger or healthier. |
| Many of these new products are phytochemicals, extracts of disease-fighting compounds found exclusively in fruits and vegetables, which have only recently been isolated and packaged as supplements. Other new products popping up on the shelves include proteins, amino acids, enzymes, natural hormones (like DHEA and melatonin), and other substances that are produced by the body but that decline as we age and need to be replenished. Still other new supplements are herbs that have been widely used in other countries, but not—until now—in the United States. |
the Editors of FC&A Medical Publishing
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| The end-product of this research into phytochemicals will be powerful and precise tools for reducing incidence of cancer," said Rivlin at a conference in 1999. "Faced with an individual at risk for a specific kind of cancer, we will be able to prescribe specific foods and perhaps supplements that, consumed together, will significantly reduce that risk."
Pantry pointers
Uncooked beans are easy to find at the grocery store and simple cooking directions are on the bag. Just remember to change the water you boil them in a few times. |
Earl Mindell, R.Ph., Ph.D.
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| For example, there are no RDAs for important compounds found in plants called carotenoids, which include lycopene, lutein, and other phytochemicals that can—among other things—help fight cancer and preserve vision. The importance of carotenoids is underscored by several studies showing that men who eat the most lycopene-rich foods have the lowest rates of prostate cancer. I personally recommend taking a mixed carotenoid supplement to make sure that you are getting enough of these important compounds. Yet, these potentially life-saving compounds are not even mentioned in the RDAs. |
Simon Mills and Kerry Bone
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 PHYTOOESTROGENS
Phytooestrogens are phytochemicals which have oestrogenic activity. Compounds belonging to several phytochemical classes interact with oestrogen receptors but research has focused on isoflavones and lignans. Oestrogenic isoflavones, which include genis-tein, daidzein and their glycosides, are mainly found in members of the Leguminosae (pea family) such as soya beans and red clover. |
Earl Mindell, R.Ph., Ph.D.
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| Because of self-imposed dietary limitations, most supertasters do not get all the beneficial phytochemicals from their food that they need to maintain optimum health. Only 10 percent of all Americans actually eat the five servings daily of fruits and vegetables as recommended by the National Cancer Institute, and in all likelihood, few supertasters even come close to meeting this goal.
What are these supertasters missing? |
Simon Mills and Kerry Bone
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| And excitingly new, the authors have comprehensively covered, and covered well: herbal pharmacodynamics (effect of an active phyto-chemical at target site(s)) and pharmacokinetics, explaining what actually happens to the phytochemicals in the body when humans consume herbal medicines, and how much of a phytochemical can be concentrated at the site. It is most exciting to read what the authors have to say in this important and understudied area of herbal medicine. These pharmacokinetic observations alone would make the book worthwhile. |
Janet Zand, LAc, OMD, Allan N. Spreed, MD, CNC, James B. LaValle, RPh, ND
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 HERBAL TREATMENT
¦ Bilberry contains phytochemicals that strengthen bloodvessel walls and stabilize cell membranes. Choose a standardized extract containing 25 percent anthocyanidins (also called PCOs) and take 40 milligrams three times daily.
¦ Hawthorn extract enhances circulation and reduces inflammation. Select an extract standardized to contain 1.8 percent vitexin-2 rhamnosides and take 200 milligrams two or three times daily.
¦ Horse chestnut may improve the tone of blood vessels. Take 300 milligrams of standardized extract twice a day. |
| These healthy foods contain antioxidant phytochemicals that can protect all the cells of the body, including those of the eyes, from free-radical damage.
¦ Eat clean, lean protein foods, such as chicken and fish. Protein is needed for healing and to maintain healthy eyes.
¦ Limit your intake of sugar and caffeine. These substances contribute to eye irritation and worsen the symptoms caused by many eye problems.
NUTRITIONAL SUPPLEMENTS
¦ Alpha-lipoic acid is an antioxidant and detoxifier. Take 100 milligrams three times daily. |
| These foods contain phytochemicals called carotenes. Beta-carotene, the best known of this group, has been found to provide protection against the sun's ultraviolet (UV) rays, which initiate free-radical formation that leads to both premature aging of the skin and skin cancer. Carotenes also help the body fight other types of cancer and reduce the formation of the atherosclerotic plaque that clogs arteries. And in one study, people who ate foods rich in beta-carotene were found to have 39 percent fewer cataracts than those on an average diet. |
| HERBAL TREATMENT
¦ Bilberry provides important nutrients that nourish the eyes and enhance visual function. phytochemicals called anthocyanidins in this herb also help prevent damage to the structures of the eyes. Select a preparation containing 25 percent anthocyanidins (or PCOs) and take 40 to 80 milligrams three times daily.
¦ Eyebright is rich in vitamin A and vitamin C. It also contains moderate amounts of the B-complex vitamins, vitamin D, and traces of vitamin E. Eyebright has been used for centuries both as an eyewash and in tea form as a tonic for the eyes. |
Earl Mindell, R.Ph., Ph.D.
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| Some examples of new nutraceuticals include snack bars fortified with soy phytochemicals to alleviate symptoms such as hot flashes in menopausal women and to prevent prostate problems in men, as well as phytochemical-enriched candy for children who won't eat their vegetables.
What are the KDAs?
The RDAs (Recommended Daily Allowances ) are the U.S. government's determinations of the bare minimum amount of certain vitamins and minerals needed to prevent serious deficiency diseases. |
Laurie Deutsch Mozian, M.S., R.D.
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| Spices
Ginger, turmeric, licorice, rosemary, basil, sage, tarragon, thyme, dill, and caraway contain phytochemicals that have demonstrated the ability to fight cancer.
Other Dietary Recommendations
To prevent cancer, monitor your fat intake. The American Cancer Society recommends a diet where 20 percent of the calories come from fat to prevent cancer.
The bulk of your calories should come from plant foods. Increase your intake of beans, grains, and fresh fruits and vegetables. Five servings of fruits and vegetables a day should serve as a starting point for plant intake. |
| Phytoestrogens are estrogenlike phytochemicals that are thought to act as a proxy for human estrogen by attaching to estrogen receptor molecules and providing a weak estrogenlike surrogate.
Phytochemical-Rich Foods That May Help Fight the Symptoms of Menopause
There exists a bounty of phytochemical-rich foods that appears to help women manage the symptoms of menopause. In addition to providing sustenance and phytoestrogens, they can provide women with the ability to be proactive in managing their own health.
Legumes, particularly soybeans, are good sources of phytoestrogens. |
Phyllis A. Balch, CNC
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 Key nutrients in tarragon include calcium, iron, magnesium, phosphorus, potassium, zinc, manganese, selenium, vitamin C, vitamin B6, vitamin A, vitamin E, vitamin Bj
(truamine), vitamin B2 (riboflavin), vitamin B3 (niacin), folate, and fiber. |
Laurie Deutsch Mozian, M.S., R.D.
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| Though there are a lot of components to this diet, the secret to its success may be in the increased intake of phytochemicals from the ten servings of fruits and vegetables daily.
In addition, avoid natural licorice. It contains glycyrrhizic acid, which increases the body's ability to retain water. Approximately 100 grams of natural licorice enhances sodium reabsorption, which increases blood pressure.
Suggested Lifestyle Changes
If you are overweight, lose weight. As little as ten pounds of weight lost can reduce blood pressure. There is an increase of blood pressure of 6. |
Phyllis A. Balch, CNC
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| Key nutrients in broccoli include calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, chromium, copper, manganese, fiber, vitamin C, vitamin B6, vitamin K, vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin Bl (thiamine), folate, pantothenic acid, and small amounts of amino acids and lipids. |
| Key nutrients in cabbage include calcium, fiber, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, vitamin C, vitamin B6, vitamin K, vitamin E, vitamin Bj (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), pantothenic acid, folate, and small amounts of lipids and amino acids. |
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