Phytochemicals, Superfoods, and You

You may have heard the terms 'phytochemicals' and 'superfoods', but do you really know what they're all about? If not, keep reading, as that's the subject of today's discussion.

What is a Phytochemical?

A phytochemical is a chemical made by plants that is non-nutritive - that is to say it has no nutritional value - but instead provides other health benefits, such as cancer prevention; boosting the immune system; fighting viruses and bacteria; and reducing inflammation. They are non-essential elements, not needed for survival, however they have been shown to be involved in increasing longevity and overall health.

There are many phytochemicals, and they cover a broad spectrum of action. Many of the phytochemicals have an antioxidative action, fighting free oxygen radicals that contribute to cell damage. Some well known antioxidants are the allyl sulfides found in onions and garlic; the carotenoids found in fruits and carrots; the flavenoids found in fruits and vegetables; and the polyphenols found in tea.

Phytoestrogens - plant based oestrogen compounds also known as isoflavones - are found primarily in soy based products and mimic human oestrogen, assisting in lessening menopausal symptoms and in prevention of osteoporosis.

Significantly, there are some types of phytochemicals that actually interefere with the replication of cell DNA, which in turn halts the proliferation of cancer cells. THese saponins are found in beans. Also, capsaicin which is found in chillis protects the human DNA from attack by carcinogens (cancer causing compounds).


So what does that mean for me?

Eating a heavily plant based diet - 5 to 9 serves of fruit and vegetables daily, of a wide variety - will ensure you are getting plenty of the different types of phytochemicals into your system. Intake of phytochemicals will help protect the health of your body, and help to prevent various forms of cancers.

Right. So what is a superfood then?

Superfoods is a term that was coined to describe foods considered to be of very high benefit to human health. There are 14 main superfoods, each offering a different health benefit:

• Beans


• Blueberries


• Broccoli


• Oats


• Oranges


• Pumpkin


• Salmon


• Soy


• Spinach


• Tea (green or black)


• Tomatoes


• Turkey


• Walnuts


• Yogurt

They provide benefits such as fibre; antioxidants; essential fatty acids; phytoestrogens; reducing cardiovascular disease risk; boosting the immune system; boosting brain function; and fighting bacteria. Include these superfoods in your diet on a regular basis for great health benefits.


Resources: my web md & phytochemical info