Phytochemicals: Why Do We Need Them?

Phytochemicals, sometimes considered “guardians of our health”, are powerful cancer fighters.  “In general, populations eating greater amounts of phytochemical-containing foods have a significantly lower mortality risk and a lower risk for cardiovascular disease, cancer, diabetes, hypertension and arthritis” (1) .  Phytochemicals are most effective when kept in their natural food forms, rather than from vitamin supplements.  It is best to cook these foods under 200 degrees or eat them raw, as the phytochemicals are much less effective when exposed to high temperatures (2).  Eating a variety of fresh or frozen vegetables and whole, not refined, grains will ensure a broad range of phytochemicals.  Some powerful phytochemicals that protect against cancer are listed below:

Phytoestrogens - the “plant” estrogens isoflavones, coumastones and lignans take up space on estrogen receptors where the body's estrogen otherwise would have attached.  Because these plant estrogens are much weaker than human estrogen, they help minimize the hormonal activity that is believed to promote cancer growth (2).  Great sources for these are soy beans, tofu, flax seeds, pistachios and black licorice.  See a complete list at www.dietaryfiberfood.com/phytoestrogen.php.

Isothiocyanates - stop carcinogens in three ways:  a) they don’t allow carcinogens to be activated b) they counteract the poisonous effect of carcinogens that have been activated c) they speed up removal of carcinogens from the body (3).  They are especially effective in fighting esophageal and lung cancer.  Cruciferous veggies are rich in isothiocyanates - broccoli, kale, cabbage, Brussels, turnips, collards and radishes.

Allicin - acting as an antioxidant, it protects the body from free radicals, stops tumor growth and may speed the death of existing cancer cells (2).  One clove per day appears to reduce stomach cancer risk by half and colon cancer risk by one-third (4).   Allicin is most prevalent in fresh garlic, but is also found in smaller amounts in onions, leeks and scallions.

Catechins - are phenolenic compounds similar to allicin, in that, they prevent cancer and kill existing cancerous cells.  Found in green tea and black tea (2).

Resveratrol -  shows an incredible tendency to decrease many types of cancer by:  slowing tumor growth in the lungs by preventing the replication of DNA, preventing tumors from forming both in the lungs and the colon by destroying potential carcinogens, preventing liver cancer because of its antioxidant activity, preventing breast cancer by protecting cells from the harmful effects of linoleic acid, a type of fatty acid implicated in breast cancer, and arresting the growth of leukemia cells (2).  Great sources are grapes, berries and peanuts.

References (check these articles for much more information!)

1. www.plantbasednutrition.org/plant-based-nutrition/article/micronutrients-in-health-and-disease/browse/2/?tx_ttnews%5Bswords%5D=phytochemicals&tx_ttnews%5BbackPid%5D=76&cHash=2b14081e83

2. www.cancerproject.org/diet_cancer/nutrition/phytochemicals.php)

3. www.cancerproject.org/survival/protective_foods/isothiocyanates.php

4. www.cancerproject.org/stage/nyn/esophageal/real_garlic.php