Nutrition
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Phytochemicals
are non nutritive plant chemicals that contain
protective and disease preventing compounds. More
than 900 different phytochemicals have been
identified. It is estimated that a single serving
of vegetables may have more than 100 different
phytochemicals. Some, such as Digitalis and
Quinine have been used for medicinal purposes for
centuries.
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| Some Phytochemicals
reduce oxidative stress, others dampen inflammation,
detoxify contaminants and pollutants, and some activate
enzymes that block the uncontrolled division of cells, and
some make it easier for nutrients to pass through cells.
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Some of
the best known phytochemicals are the
flavonoids which grow
naturally in citrus fruits, onions, apples and grapes.
Flavonoids may may protect against cancer.
Indoles another kind
of phytochemical are found in cruciferous vegetables such as
broccoli and brussels sprouts and may offer protection against
host of chronic diseases.
Other phytochemicals are
Carotenoids
and Isoflavones.
Carotenoids
Beta-carotenes, the best known carotenoids give colour to carrots and
other orange, red and yellow produce and are converted to
vitamin A in our bodies. Lutein
and Zeaxanthin
(from green vegetables) and Lycopen
(from Tomatoes) many protect against coronary artery disease,
cataract, macular degeneration and cancer.
Isoflavones
- plant estrogens - soy foods are a rich source and have same effect as
estrogen. The benefits may be lowering of blood lipids, decrease
risk of hormone related cancers of breast, ovaries, endometrium
and prostrate, relief from menopausal symptoms. |
Some
important Phytochemicals containing food
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Cruciferous
Vegetables
Cauliflower (Gobhi), Broccoli, Brussel sprouts,
Cabbage (Bund gobhi), Mustard green (Sarsaon) and
Turnip green (Shalgam)
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Contain Indoles and
Isothiocyantes. These may help in trigerring
enzymes that may act to block carcinogenic damage
to the cell DNA. |
Orange, Grapefruits and Lemon
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Vitamine C and Flavonoids act as antioxidants
which can inhibit cancer cell growth. |
| Soya Products in soya beans
and soya milk |
Contain Isoflavones. Diet
high in these are associated with lower rates of
cancers of Breast, Uterus and Prostate. |
| Garlic & Onion |
Contain sulphur compounds which triger
enzymes that helps to excrete carcinogens from
the body. |
| Tomatoes |
Contain Lycopene which is a
powerful antioxidant. Diet high in tomatoes is
associated with decreased risk of cancer of
stomach, colon and prostate. |
| Carrots, Sweet Potatoes |
Contain alpha and beta carotene which
protects against the environmental pollutants |
| Strawberries,Raspberries,Walnuts,almonds |
Contain Polyphenols |
| Beans, Oats, Barley,Whole wheat |
Contain Saponins |
| Ginger, Mint and Turmeric |
Contain Gingerols |
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