Plant foods, vitamins, and antioxidants are often associated with helping to fight against aging, and phytochemicals are no exception to this. Phytochemicals are usually accompanied by other nutrient substances that have an antioxidant effect. They also protect against aging and increase the potency of certain fruits and vegetables.
Phytochemicals Have Relatively Similar Functions
Studies on the functions of phytochemicals show that it is probably more efficient to obtain these molecules directly from foods rich in antioxidants, rather than trying to gain the phytochemicals from supplements. People are becoming increasingly aware of antioxidants and thus try to obtain their vitamins from foods like cereal.
In addition, group B vitamins are necessary for proper metabolism of fruits (the outer shells or peels). That is why phytochemicals contained in fruits are very helpful, and various components of healthy foods can act synergistically with phytochemicals.
- The bioflavonoids: There are more than 4,000 of them. Bioflavonoids are phytochemicals associated with the colors of vegetables and fruits, and they protect people from oxidation. People need to consume fruits and vegetables of all colors (green, red, purple, and oranges. This is a good way to ensure an adequate quantity and variety of antioxidants.
- Anthocyanins are associated with the purple-reddish pigment of blueberries, blackberries, red cabbage, red pomegranates, strawberries, cherries and cranberries. Phytochemicals falling into the anthocyanin group are also found in grape seeds, and this is what gives wine its antioxidant power. However, it is important to keep in mind that alcohol is not to be consumed simply to gain the antioxidant effect given off by the phytochemicals.
- The indoles and thiols are sulfur compounds promoting the domestic production of antioxidant enzymes. These phytochemicals are contained in vegetables like garlic, onion, cabbage, and broccoli.
- The catechins, constitute a variety of flavonoids contained in green tea. This tea happens to be quite abundant in phytochemicals and is prepared with water at boiling point, as boiling destroys the catechins in the green tea.
- The isoflavones, plant estrogens in soy and other vegetables, and lignans from flax seed also have an antioxidant effect. These phytochemicals have a preventative effect against breast cancer.
What to Do in Order to Get as Much Phytochemicals as Possible
Take vegetables every day, either in salad or steamed and sautéed form. To get the optimal amount of phytochemicals, try several different types of vegetables. Eat fresh food. Don’t buy vegetables just to eat it three weeks later. Eat fruits regularly. There are also drinks and unsweetened fruit jams that contain high amounts of phytochemicals. Blueberries and blackberries contain phytochemicals as well.
Try to use olive oil, along with a few drops of lemon, to dress salads. Phytochemicals are also obtained by consuming organic foods, as opposed to foods high in artificial flavoring.
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References:
National Institutes of Health
CDC
Naheed Ali - Naheed Ali, M.D., is a nationally recognized author, speaker and health advocate who began writing professionally in 2005. Additional info ...
