Phytonutrients are organic components of plant foods, such as fruits, vegetables, nuts, legumes, grains and teas that promote health, though are not essential for life like protein, fat, vitamins or minerals, according to the United States Department of Agriculture. Carotenoids, phytoestrogens, phytates and flavonoids that include polyphenols and isoflavones, are common phytochemicals found in foods. Phytonutrients feature antioxidant properties, stimulate immune response, repair DNA damage from toxins, detoxify carcinogens and cause cancer cells to die.
Kale
Kale is a green leaf cruciferous vegetable rich in vitamins A, C and K, manganese and calcium, according to the USDA. Kale contains a high content of phytonutrients, particularly carotenoids, such as beta carotene, leutein, zeaxanthin and lycopene. Carotenoids affect the red, orange and yellow pigments of some vegetables, and protect against chronic diseases, such as heart disease, cancer and vision loss caused by macular degeneration. Research by Talwinder Singh Kahlon published in "Nutrition Research" in 2008 discovered that kale, when consumed regularly after steam cooking, may lower the risk of cardiovascular disease and cancer. Furthermore, the research demonstrates that kale has a stronger protective effect against these diseases than broccoli, Brussels sprouts, spinach, green bell pepper and cabbage.
Tomoatoes
Tomatoes work well in salad, on sandwiches or as a main ingredient in sauce. Tomatoes contain vitamins A, C and K and potassium, according to the USDA. Tomatoes provide phytonutrients, especially carotenoids such as beta carotene, leutein, zeaxanthin and lycopene. Lycopene features antioxidant properties that help reduce the risk of cardiovascular disease, cancer and macular degeneration, according to the website MayoClinic. Prospective epidemiologic research by E. Giovannucci published in the "Journal of the National Cancer Institute" in 2002 discovered that frequent consumption of tomato products, especially tomato sauce, is associated with a lower risk of prostate cancer. The bioavailability of lycopene in tomatoes increases when combined with oil and heated, according to Ohio State University.
Blueberries
Blueberries are a sweet and scrumptious fruit that you can eat at any meal or as a nutritious snack. Blueberries contain vitamins C and E, potassium and manganese, according to the USDA. Blueberries contain beta carotene, leutein, zeaxanthin and a polyphenol called ellagic acid. According to the Sloan Kettering Institute, ellagic acid is a phenolic compound derived from ellagitannins that has antiviral and antibacterial properties and may have anticarcinogenic effects against liver, esophageal, prostate and colorectal cancer.
References
- United States Department of Agricultutre: Phytonutrient FAQs
- United States Department of Agriculture: National Nutrient Database for Standard Reference
- "Nutr Res"; Steam Cooking Significantly Improves in Vitro Bile Acid Binding of Collard Greens, Kale, Mustard Greens, Broccoli, Green Bell Pepper, and Cabbage; Kahlon, T.S.; Jun 2008
- MayoClinic: Lycopene
- "Journal of the National Cancer Institute"; A Prospective Study of Tomato Products, Lycopene, and Prostate Cancer Risk; Giovannucci, E.; Mar 6 2002
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