Press Release -- August 26, 2009
From Connie Aclin, Extension Educator, LSU AgCenter (e-mail)
Phytochemicals (plant chemicals) occur naturally in fruits, vegetables, legumes and grains and may offer health benefits. These chemicals give plants their color, flavor and smell, and they are part of a plant's natural defense system. Phytochemicals may also help to reduce the risk of several common chronic diseases, including heart disease and cancer.
Scientists have identified 3,000 different phytochemicals with possible health benefits. Many experts believe there could be thousands more.
When it comes to heart disease, some studies suggest certain phytochemicals called flavonoids may reduce LDL cholesterol (the bad cholesterol involved in depositing fat inside your arteries). Flavonoids also may help prevent blood clotting, which can reduce the risk for a heart attack or a stroke. Flavonoids are found in onions, tea and soybeans.
Other phytochemicals, known as sulfur compounds, are believed to reduce how much cholesterol your body produces and perhaps even keep your blood pressure down. Sulfur compounds are found in garlic, leeks and onions.
Protection from cancer occurs when phytochemicals work to keep healthy cells in your body from being damaged. Protected cells are less susceptible to an attack by a cancer-causing agent. Ellagic acid, found in grapes, appears to offer this protection to body cells.
The American Institute for Cancer Research recommends eating from five to 10 servings a day of vegetables and fruits, at least three servings a day of whole grains and at least one serving of legumes, nuts or seeds most days of the week to reduce the cancer risk. A serving is usually a half-cup or about the size of half a baseball. One slice of bread is a serving.
Brightly colored or strongly flavored fruits and vegetables usually contain the most phytochemicals.
At the pharmacy counter, you can find many phytochemical supplements from garlic pills to lycopene. It is better to absorb phytochemicals from the foods you eat, however, rather than in pill form. Phytochemicals tend to work most effectively together with other substances in the foods that are their sources.
Findings from lab studies have shown that phytochemicals have the potential to:
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Stimulate the immune system
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Block substances we eat, drink and breathe from becoming carcinogens
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Reduce the kind of inflammation that makes cancer growth more likely
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Prevent DNA damage and help with DNA repair
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Reduce the kind of oxidative damage to cells that can spark cancer
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Slow the growth rate of cancer cells
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Trigger damaged cells to commit suicide before they can reproduce
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Help to regulate hormones
Fresh Vegetable Medley
5 stalks of fresh broccoli
8 large fresh mushrooms, sliced
1 medium-size green pepper, chopped
1 medium size red bell pepper, chopped 3 stalks celery, chopped
1 small head cauliflower, broken into flowerets
1 cup sugar
2 teaspoons dry mustard
1 teaspoon salt
½ cup vinegar
1½ cups vegetable oil
1 small onion, grated
2 tablespoons poppy seeds
Remove flowerets from broccoli; cut into bite-size pieces. Reserve stalks for other use. Combine flowerets, mushrooms, pepper, celery, and cauliflower; toss lightly.
Combine remaining ingredients; mix well, and pour over vegetables. Chill at least 3 hours.
Source: American Institute for Cancer Research