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Phytochemicals & a Healthy You
Phytochemical Name      Food Source                       Benefits
Allicin                 Garlic or onions                  May lower serum cholesterol
                                                          and
                                                          and protect against
                                                          cardiovascular disease.
Capsaicin               Hot peppers                       May reduce blood clotting.
Carotenoids             Carrots,
                        Carrots, sweet potatoes, spinach, May have anti-cancer benefits.
                                       potatoes, spinach,          anti-
                        kale,
                        kale, etc.
Flavinoids              Blueberries,
                        Blueberries, black raspberries,
                                           raspberries,   May help to improve memory.
                        and cranberries
Indoles                 Cruciferous vegetables            Appear to block carcinogens
                                                          from damaging DNA.
Isothiocyanates
Isothiocyanates         Cruciferous vegetables            Inhibit enzymes that promote
                                                          cancer activity.
Lignans                 Whole grains and some seeds       May help prevent cancers that
                        (flax seeds)                      are estrogen positive from
                                                          spreading or metastasizing.
Limonene                Citrus fruits                     May inhibit cancer growth.
Lycopene                Tomatoes,      grapefruit,
                        Tomatoes, pink grapefruit,    May retard the growth of
                        watermelon, guava, and papaya cancers, particularly prostate
                                    guava,
                                                      cancer.
Phenolic Acids          Coffee and fruits                 May promote excretion of
                                                          carcinogens.
Phytic Acid             Whole grain                       May inhibit free radical
                                                          activity.
                                                          activity.
Phytosterols            Soybeans                          May slow rate of some cancers.
Resveratrol             Grapes, peanuts,
                        Grapes, peanuts, and red wine.
                                                 wine.    Inhibits cell growth and lowers
                                                          risk of blood clotting.
Saponions               Legumes and vegetables            May slow DNA replication
                                                          which affects growth rate of
                                                          cancer
                                                          cancer cells.
Tannins                      wine,
                        Tea, wine, and legumes            Can inhibit cancer activity.
Vitamin C               Vegetables and fruit              May help lower the risk of oral,
                                                          throat, larynx, and esophageal
                                                          cancer.
Phytochemicals

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Phytochemicals

  • 1. Phytochemicals & a Healthy You Phytochemical Name Food Source Benefits Allicin Garlic or onions May lower serum cholesterol and and protect against cardiovascular disease. Capsaicin Hot peppers May reduce blood clotting. Carotenoids Carrots, Carrots, sweet potatoes, spinach, May have anti-cancer benefits. potatoes, spinach, anti- kale, kale, etc. Flavinoids Blueberries, Blueberries, black raspberries, raspberries, May help to improve memory. and cranberries Indoles Cruciferous vegetables Appear to block carcinogens from damaging DNA. Isothiocyanates Isothiocyanates Cruciferous vegetables Inhibit enzymes that promote cancer activity. Lignans Whole grains and some seeds May help prevent cancers that (flax seeds) are estrogen positive from spreading or metastasizing. Limonene Citrus fruits May inhibit cancer growth. Lycopene Tomatoes, grapefruit, Tomatoes, pink grapefruit, May retard the growth of watermelon, guava, and papaya cancers, particularly prostate guava, cancer. Phenolic Acids Coffee and fruits May promote excretion of carcinogens. Phytic Acid Whole grain May inhibit free radical activity. activity. Phytosterols Soybeans May slow rate of some cancers. Resveratrol Grapes, peanuts, Grapes, peanuts, and red wine. wine. Inhibits cell growth and lowers risk of blood clotting. Saponions Legumes and vegetables May slow DNA replication which affects growth rate of cancer cancer cells. Tannins wine, Tea, wine, and legumes Can inhibit cancer activity. Vitamin C Vegetables and fruit May help lower the risk of oral, throat, larynx, and esophageal cancer.