| Oats contain naturally occurring phytochemicals that have been associated with protection from a variety of chronic diseases. Whole grains contain naturally occurring phytoestrogens, which have been linked to decreased risk of hormone-related diseases such as breast cancer. Oats were discovered to lower cholesterol in 1963. They are also a good source of selenium, iron, calcium, manganese, magnesium, zinc, and copper. Cheerios, a breakfast cereal, has been permitted to make the claim that they help to reduce cholesterol by the American Heart Association and the FDA. |
James A. Duke, Ph.D.
See book keywords and concepts |
 So ounce for ounce, the dried herb is more potent, and when you add it to water, more of the phytochemicals are infused in the tea.
Herbal tea recipes usually assume that you're starting with dried herb material. If you have fresh herbs on hand, you'll need to use four times as much as the recipe calls for if you want to get the same potency.
To Infuse or Decoct?
There are really two types of teas—infusions and decoctions. An infusion is similar to what most people think of as tea. But there's a big difference between beverage teas and medicinal herb infusions. |
Marion Nestle
See book keywords and concepts |
 Isoflavones are phytochemicals, in this case estrogen-like compounds that accompany the proteins after they are extracted. Investigators wondered, for example, whether isoflavones separately or with proteins might be responsible for the low rates of menopausal symptoms and breast cancer among Asian women. They also suggested that American women should eat more soy foods in order to gain such benefits.24
As early as 1981, researchers reported that soy proteins reduced blood cholesterol levels, and soon proposed soy proteins as a means of treating high blood cholesterol. |
James A. Duke, Ph.D.
See book keywords and concepts |
| The decoction method, on the other hand, is typically used for root and twig material because it can be difficult to extract medicinal phytochemicals from them.
Throughout this book, I include suggestions for amounts of herbs to be used in infusions and decoctions. But I must confess that I make my own herb teas the same way I cook—a little of this, a handful of that. |
Marion Nestle
See book keywords and concepts |
| Those nutrients, and other key components—the numerous types of fiber and phytochemicals, for example— can be obtained only from foods. People who eat fruits and vegetables obtain vitamins, minerals, fiber, and other food components that are not covered by the rules governing standards of identity. These missing ingredients make fortification a techno-fix with inherently limited impact, because this method fails to address fundamental causes of inadequate dietary intake, such as poverty or insufficient education. |
| Other individual dietary ingredients (such as herbs or phytochemicals) must be listed by weight, but mixtures of herbal substances may be listed by the weight of the total blend, not by the amounts of their separate ingredients. Even more, the label does not have to compare the amounts of herbs that are present to doses known to be effective, a regulatory omission that is a great advantage when the quantities of "active" ingredients are infinitesimal. |
| And health-conscious consumers, the group most likely to be enthusiastic about olestra products, might be paying a price for their concern about fat reduction in the form of a loss of protective vitamins and phytochemicals, just because these are soluble in fat.
A 30-YEAR REGULATORY SAGA
P&G researchers discovered sucrose polyester accidentally during an unsuccessful 1968 search for fats that could more easily be digested by premature infants. |
John Robbins
See book keywords and concepts |
 Most of these diets are deficient in major nutrients, such as dietary fiber and carbohydrates, as well as in specific vitamins, minerals, and protective phytochemicals. Further, they put the body on a low-calorie diet roller coaster. When the body is starved for calories, it loses weight, but it also goes into survival mode —slowing metabolism and burning fewer calories. When normal caloric intake is resumed, rapid weight gain almost always results. |
Robyn Landis
See book keywords and concepts |
 How Do phytochemicals Work?
The exact mechanism of action is not yet known for every single phytochemical identified to date. However, there are many observations and theories about them. Most of the compounds with some confirmed activity are anticancer (preventing or fixing cell malignancy through various mechanisms), heart protective, anti-aging or antioxidant (blocking or repairing oxidative damage to cells), or anti-inflammatory.
Some of the cancer-preventive and -healing compounds seem to be quite sophisticated and wide-ranging in their actions. |
| In addition to sulforaphanes, other sulfur-containing phytochemicals include allyl sulfides (found in the allium family, including garlic and onions), thiols (garlic and crucifers), and isothiocyanites (watercress and crucifers).
For the immune system, these vegetables are also mildly antibacterial generally, and contain assorted immune-supportive and antioxidant vitamins and minerals.
Cabbage is also great for ulcers—a tall glass of juice each day reduces pain. |
| Isoflavones are the phytochemicals in soy that have received the most attention. These plant estrogens are found in other foods, but soy is one of the richest sources. Genistein is soy's special "brand" of isoflavone, and has powerful antioxidant properties. It appears to block certain tumor-supporting enzymes as well as starve the blood supply to tumors by blocking angiogenesis—the formation of blood vessels—that would feed tumors.
The National Cancer Institute is already studying the potential of purified genistein as an anticancer drug. |
| These substances are being called phytochemicals (phyto- being from the Greek word for "plant"), or phytonutrients, or sometimes nutraceu-deals or foodaceuticals. The idea behind these terms is that food can be medicinal as well as nutritious.
To explain the difference between a food being nutritious and medicinal, let's look at an example. Citrus fruits have long been considered to be nutritious in the traditional sense of the word, in part because they are high in vitamin C. |
Marion Nestle
See book keywords and concepts |
| Its use in snacks might help some people reduce their intake of fat and calories—and, perhaps, their body weight and certain chronic disease risk factors—but its effects on absorption of fat-soluble vitamins and phytochemicals might interfere with the health benefits of fruits and vegetables. Furthermore, foods containing olestra may not contain fat, but they do contain calories—and plenty of them; olestra saves just one-third to one-half the calories of natural-fat products. |
Donald R. Yance, j r.,C.N., M.H., A.H.G., with Arlene Valentine
See book keywords and concepts |
 In order for phytochemicals to do their job, however, we need to eat enough plant foods, and far too few of us do. One review of over 200 studies that examined the relationship between fruit and vegetable intake and cancers of the lung, colon, breast, cervix, esophagus, oral cavity, stomach, bladder, pancreas, and ovary, showed a statistically significant protective effect of fruit and vegetable intake in 128 of 156 dietary studies. For most cancer sites, low fruit and vegetable intake produced about twice the risk of cancer. |
Mark Stengler, N.D.
See book keywords and concepts |
 Studies have shown these phytochemicals to be effective against DNA and RNA viruses—two major categories of viruses.
Practitioners of natural medicine find lomatium root effective against several types of viruses including Epstein-Barr, herpes, flu, common cold, cytomegalovirus, and condyloma acuminata (genital warts).
DOSAGE
Lomatium is available in tincture form. I recommend taking 30 drops (0.5 milliliters) every two to three hours for acute infections. For chronic viral infections, I recommend 0.5 milliliters or 500 milligrams twice daily. |
Rebecca Wood
See book keywords and concepts |
 PHYTONUTRIENT A nutrient found in plants (phyto), which include vitamins, minerals, essential fatty acids, phytochemicals, and nutraceuticals.
PHYTOSEROL Plant sterols that can lower cholesterol and that show anticancer activity. PITTA Ayurvedic term for fire-like biological energy and constitution, typified as hot, light, clear, sharp, and oily. Foods that reduce excess pitta are drying and cooling, with bitter, astringent, and sweet flavors. PROPHYLACTIC An agent that protects or defends against disease. |
| We can anticipate that as scientists continually reduce nutrients to smaller parts, termed phytochemicals, the supplement industry will have an unending supply of newly discovered micronutrients to address specific health problems. It's a valuable contribution, but not the whole picture.
This mechanistic view, resulting from Cartesian philosophy, treats symptoms rather than causes. It is not preventive medicine.
YIN AND YANG
Many Eastern healing modalities are based on a yin-yang system that promotes health and harmony through balance. |
| Their leaves—especially their dark green leaves—often contain more phytochemicals than their other parts. Therefore, favor kale, collards, arugula, and Brussels sprouts over cauliflower or a pale cabbage, and even the leaves of broccoli over broccoli heads and stems.
Brassicas contain isothiocyanates, or mustard oil, which is partially responsible for their pungency and which has been used in higher concentrations as a toxic chemical weapon. Those with the highest mustard oil content are horseradish, watercress, wasabi, mustard, and canola (rape). |
| They contain lyco-pene, flavonoids, and other phytochemicals with anticarcinogenic properties.
Use The easiest way to slice a tomato is with a serrated knife. To retain its juice, slice lengthwise from stem to blossom end rather than crosswise. Because tomato seeds are hard to digest, it is best to remove them; because the skin is tough, it can also be removed. To seed a tomato, cut it open, set a strainer over a bowl, and squeeze the tomato firmly enough to push out the seeds. Discard the seeds and reserve the juice. |
Sheldon Saul Hendler and David Rorvik
See book keywords and concepts |
 In: Shahidi F, Ho C-T, eds. phytochemicals and Phytopharmaceuticals. Champaign, IL: AOCS Press: 2000:314-320.
Fontecave M, Lepoivre M, Elleingand E, et al. Resveratrol, a remarkable inhibitor of ribonucleotide reductase. FEBS Lett. 1998; 421:277-279.
Fremont L. Biological effects of resveratrol. Life Sci. 2000; 66:663-673.
Fremont L, Belguendouz L, Delpal S. Antioxidant activity of resveratrol and alcohol-free wine polyphenols related to LDL oxidation and polyunsaturated fatty acids. Life Sci. 1999; 64:2511-2521.
Gehm BD, McAndrews JM, Chien P-Y, Jameson JL. |
| DOSAGE AND ADMINISTRATION
Sulforaphane is available in a few different formulations, usually in combination with other dietary phytochemicals. There are no typical doses.
Sulforaphane, in the form of its glucosinolate glucoraphanin, is abundant in three-day old broccoli sprouts, which are available in the marketplace. The levels of glucoraphanin in three-day old broccoli sprouts are from 10 to 100 times greater than in mature broccoli.
LITERATURE
Fahey JW, Talalay P. Antioxidant functions of sulforaphane: a potent inducer of Phase II detoxification enzymes. Food Chem Toxicol. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
See book keywords and concepts |
| In addition, a predominantly plant-based diet is low in saturated fat, high in essential fatty acids, and high in antioxidant nutrients and phytochemicals. |
Earl Mindell, R.Ph., Ph.D.
See book keywords and concepts |
 Food as medicine—There is exciting new evidence that vitamins, minerals, and naturally occurring compounds in fruits and vegetables called phytochemicals may help to prevent many different diseases, including various forms of cancer. (For more information, 1 refer you to Earl Mindell's Food as Medicine, Fireside, 1994.) For example, many foods contain natural antioxidants which may help to protect against cancer-causing elements in our environment that can promote the formation of free radicals in the body. |
Donald R. Yance, j r.,C.N., M.H., A.H.G., with Arlene Valentine
See book keywords and concepts |
| Many of these terms might be unfamiliar, but take the time to study the table. It's important to grasp the breadth of chemical protection offered to us by simple foods.
In order for phytochemicals to do their job, however, we need to eat enough plant foods, and far too few of us do. |
Larry Trivieri, Jr.
See book keywords and concepts |
 Citrus Fruits: Oranges, grapefruits, lemons, and limes contain large amounts of vitamin C, bioflavonoids, fiber, and phytochemicals such as coumarins known to help prevent abnormal blood clots from forming. The potassium in citrus fruits helps lower blood pressure and pectin from grapefruit pulp helps lower cholesterol levels.
Tomatoes: Tomatoes contain lycopene (the substance that gives the tomato its deep red color), which belongs to a family of natural pigments (carotenoids) found in plants. |
Donald R. Yance, j r.,C.N., M.H., A.H.G., with Arlene Valentine
See book keywords and concepts |
| ANTICARCINOGENIC ACTIVITY OF phytochemicals IN HERBS AND FOODS
Many commonly used herbs, plants, fruits, and vegetables have been shown to possess cancer chemopreventive effects within their diverse pharmacological properties. Since cancer usually evolves over a long period of time, agents that inhibit or retard one or more of its stages could affect the overall course of the disease. Certain micronutrients (like the polyphenolic compounds found in tea) possess potent cancer-preventive abilities.
The blocking and suppressing agents found in specific herbs and foods (see table 4.1 |
| The Magic of Soy Foods
Soy foods are rich in isoflavones, phytochemicals that can cause cancer cells to differentiate and become more primitive, less specialized, and less deadly. The
Table 3. |
Robyn Landis
See book keywords and concepts |
| Juicing is a good way to concentrate nutrients, so it's probably a good way to concentrate phytochemicals as well. Canned and frozen fruits and vegetables are probably better than none at all.
Isn't it intetesting how everything comes full circle? The same foods that have been recommended for so many other reasons—their nutrients in the classic sense, their low fat content, their fiber, theit displacement of unhealthy foods—are also the foods being found to contain these health-promoting substances. Coincidence? |
| Many medications are purified, synthesized versions of phytochemicals (naturally occurring plant chemicals). So what's the difference between drugs and herbal preparations? People are often curious about what makes herbs more desirable to use for health and healing than drugs. There are several important reasons why herbs are a healthier and more sensible choice for treating many health conditions, and for enhancing existing health.
Our Bodies Know and Understand Herbs
One of the great advantages of herbs is that our bodies know what to do with them. |
James A. Duke, Ph.D.
See book keywords and concepts |
| Imagine my delight when my colleagues and fellow researchers spoke about the anti-cancer phytochemicals that they were finding in plants. My fellow scientists gave presentations on the sulfides in garlic, the capsaicin in red peppers, the limonene in citrus fruits and the lycopene in tomatoes. They touted the cancer-fighting potential of such herbs as flax, licorice and rosemary. (Ever since that conference, I've been adding rosemary to my salad dressing.)
The Designer Food Program clearly had a lot going for it. |
Email this page to a friend
